Protein plays a central role in building and repairing muscle, supporting a healthy metabolism, regulating appetite, and protecting long-term strength. As we age, protein becomes even more essential because the body naturally becomes less efficient at using it — a process strongly connected to sarcopenia, the gradual loss of muscle mass and strength (Rondanelli et al., 2022). 

Despite its importance, many adults struggle to hit their daily protein needs. Grocery store marketing also makes this harder — plenty of foods labeled “high protein” are actually higher in fat or calories, leading to confusion. 

This guide breaks down how much protein you need, why needs change with age, how to identify high-quality sources (including vegetarian and vegan options), and how to structure your day so hitting your protein target becomes automatic. 

How Much Protein Do You Need? 

A simple, research-supported formula works for most adults: 

Bodyweight (lbs) × 0.8–1.0 grams of protein per day 

(Harvard Health Publishing, 2015; Examine.com, n.d.) 

Examples:
• 100 lb person → 80–100g
• 150 lb person → 120–150g
• 200 lb person → 160–200g 

This range supports fat loss, muscle maintenance, strength gains, and improved recovery (Wu, 2016). 

Why Protein Needs Increase With Age 

As we get older, the body becomes less efficient at stimulating muscle-building processes — known as anabolic resistance. Without enough protein and resistance training, sarcopenia becomes increasingly likely (Rondanelli et al., 2022). 

Organizations supporting older adult nutrition often recommend 1.0–1.2g/kg (or more) for preserving muscle, strength, and functional independence (Administration for Community Living, 2020). 

Here’s how needs shift by life stage: 

Ages 20–35: Build Your Base 

• • Target:0.8–1.0g/lb
    • You’re biologically efficient at building and maintaining muscle.
    • The lower end works if you’re not actively trying to add muscle. 

Ages 35–50: Combat Early Muscle Decline 

• • Target:0.9–1.0g/lb
    • Early sarcopenia can develop quietly due to stress, less activity, or skipped meals.
    • Higher protein supports appetite control and body composition during weight loss. 

Ages 50–65: Protect Strength, Bone Density & Metabolism 

• • Target:1.0g/lbconsistently
    • More protein is required to maintain the same muscle you had at 30.
    • Distributed intake across meals is especially helpful (AP News, 2024). 

65+: Protein for Longevity & Independence 

• • Target:1.0g/lb(minimum) or 1.0–1.2g/lb if under-muscled
    • Adequate protein improves balance, reduces fall risk, and supports daily function (ACL, 2020). 

High-Quality Protein Sources 

Below are updated food lists with macro breakdowns based on USDA FoodData Central (USDA, n.d.). 

Lean Meats (Best protein-to-calorie ratio) 

Food	Calories	Protein	Carbs	Fat
8 oz Chicken Breast	~200	44g	2g	4g
8 oz Ground Turkey 93%	240	56g	0g	2g
8 oz Tilapia	200	40g	0g	5g

 

Moderate-Fat Animal Proteins 

Food	Calories	Protein	Carbs	Fat
8 oz Lean Ground Beef (93%)	300	48g	0g	16g
8 oz Salmon	360	47g	0g	19g
Whole Egg	70	7g	0g	5g

These are nutritious but higher in calories — great for maintenance phases or for people who struggle with appetite. 

Vegetarian & Vegan Protein Sources 

Vegetarian and vegan clients often need to be more intentional with protein since plant foods usually have lower protein concentrations and less optimal amino acid profiles (Wu, 2016). However, with smart planning, it’s absolutely doable. 

High-Protein Vegetarian Options 

Food	Calories	Protein	Carbs	Fat
Greek Yogurt (nonfat)	100	15–18g	6–8g	0g
Cottage Cheese (1 cup)	150	22g	14g	0g
Eggs / Egg Whites	70 / 15	7g / 3g	0g	5g / 0g
Low-fat Dairy	varies	8–15g	varies	varies

High-Protein Vegan Options 

Food	Calories	Protein	Carbs	Fat
Firm Tofu (8 oz)	~160	20g	4g	10g
Tempeh (8 oz)	~320	34g	16g	18g
Lentils (1 cup cooked)	230	18g	40g	1g
Chickpeas (1 cup cooked)	270	14g	45g	4g
Seitan (8 oz)	~240	46g	14g	2g
Vegan Protein Powder	varies	20–30g	varies	varies

Pro tip:
Vegetarians and vegans benefit from combining plant sources (e.g., legumes + whole grains) to create a full amino acid profile — something resistance training clients often overlook. 

Foods Marketed as “High Protein” That Really Aren’t 

These foods aren’t “bad,” but they are not meaningful protein sources. They are fat-dominant with some protein added. 

Food	Calories	Protein	Carbs	Fat
Almonds (1 oz)	160	6g	6g	15g
Cheddar Cheese (1 oz)	116	7g	0g	10g
Italian Sausage (4 oz)	365	20g	3g	30g

These should complement meals, not serve as your primary protein. 

How to Hit Your Protein Goal Without Overhauling Your Life 

1. Start with a 30–40g protein breakfast – This supports appetite control throughout the day (AP News, 2024). 

2. Make lunch your second protein anchor – Add 6–8 oz of meat, tofu, tempeh, or seitan. 

3. Build dinner around protein first – Pick your protein source, then fill in veggies, carbs, and sauces. 

4. Use convenience foods strategically

• • Greek yogurt 
  • Cottage cheese 
  • Protein shakes 
  • Jerky 
  • Canned fish 
  • High-protein vegan products 

5. Track for 1–2 weeks – MyFitnessPal or Cronometer quickly teaches portion sizes and reveals why most people think they eat more protein than they actually do. 

Why This Matters for Long-Term Health 

Adequate protein intake: 

• Supports fat loss (Harvard Health, 2015) 
• Improves strength and muscle mass (Wu, 2016) 
• Reduces cravings and snacking 
• Enhances recovery 
• Supports bone density 
• Protects against age-related muscle decline (Rondanelli et al., 2022) 
• Preserves mobility and independence in older age (ACL, 2020) 

Protein is one of the few nutrition habits that improves every major fitness and health goal. 

Muscle is your best protection against aging — and protein is a major part of that.
If you want to prevent muscle loss, maintain strength, and stay active for years to come, connect with our team at Active Health. We’ll help you build a sustainable plan tailored to your needs, schedule, and goal 

References 

Administration for Community Living. (2020). Nutrition Needs for Older Adults: Protein. https://acl.gov/sites/default/files/nutrition/Nutrition-Needs_Protein_FINAL-2.18.20_508.pdf 

American Heart Association. (n.d.). Protein and Heart Health. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/protein-and-heart-health 

AP News. (2024). Experts say most people don’t get enough protein — especially older adults. https://apnews.com/article/e3bd1ddb197139bdf7fe67a09fcdf32e 

Examine.com. (n.d.). Protein Intake: Evidence-Based Guide. https://examine.com/guides/protein-intake/ 

Harvard Health Publishing. (2015). How much protein do you need every day? https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096 

Rondanelli, M., et al. (2022). Dietary protein intake and sarcopenia: A systematic review and meta-analysis. Nutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC9320473/ 

USDA FoodData Central. (n.d.). Nutrient profiles for common protein foods. https://fdc.nal.usda.gov/ 

Wu, G. (2016). Dietary protein intake and human health. Nutrition Reviews. https://pubmed.ncbi.nlm.nih.gov/26797090/ 

 

Evidence-Based Insights for Busy Adults in Wallingford & New Milford, CT 

Strength training is one of the most effective ways to improve health, mobility, and long-term physical function. Yet many adults still struggle to train consistently, often citing a lack of time as the main barrier. For individuals balancing work, family responsibilities, and daily stress in Wallingford and New Milford, CT, traditional long-duration workouts simply don’t fit into real life. 

Fortunately, emerging research shows that shorter, well-structured strength sessions can produce the same results as longer workouts—and in some cases, even enhance training efficiency. 

A 2025 narrative review published in the Journal of Strength & Conditioning Research analyzed superset-based resistance training compared with the traditional “long session” model. The findings were straightforward: 

• Superset-style workouts required roughly half the time 
• Total volume and muscle activation were comparable 
• Improvements in strength, muscle mass, endurance, and power were similar 
• Training density—the amount of effective work per minute—was significantly higher 

For busy adults seeking personal training in Wallingford CT or personal training in New Milford CT, these findings offer a clear message: well-designed, time-efficient training is both practical and scientifically supported. 

Why Shorter Strength Sessions Are So Effective 

A more compact training session doesn’t mean cutting corners. When programmed intelligently, shortened workouts maximize output and minimize wasted time. 

1. Higher Training Density- Supersets and structured pairings allow more productive work in less time. This increases heart rate and metabolic demand without sacrificing strength quality. 
2. Smart Movement Selection- Shorter sessions naturally focus on the movements that produce the greatest return: foundational compounds, purposeful accessories, and joint-conscious variations. 
3. More Consistency- Many people can commit to shorter workouts far more reliably than lengthy sessions. When training becomes manageable, adherence improves dramatically. 
4. Joint-Friendly Options- Efficient programming supports strength development without relying on excessive volume or fatigue-based approaches that overwhelm the joints. 
5. Sustainable, Long-Term Progress- Short sessions are easier to maintain year-round, which ultimately produces better long-term results than sporadic high-volume efforts. 

The Importance of Evidence-Based Coaching 

The research is clear: shorter sessions work, but only when structured correctly. Training quality depends heavily on: 

• Proper exercise sequencing 
• Balanced supersets or pairings 
• Understanding fatigue, biomechanics, and joint mechanics 
• Appropriate progression strategies 
• Coaching that prioritizes movement quality over exhaustion 

At Active Health, coaches continuously review updated literature to guide program design. This ensures that strength training sessions—regardless of duration—are grounded in current evidence and aligned with each person’s mobility, injury history, and long-term goals. This science-driven approach is especially valuable for busy adults who need efficient, dependable programming that fits their lifestyle. 

Strength Training That Works for Real Life 

Shorter, smarter training sessions provide: 

• Powerful strength and muscle-building results 
• An easier path to consistency 
• Improved efficiency and training density 
• Joint-friendly progressions 
• A sustainable structure that fits busy schedules 

For anyone seeking personal training in Wallingford CT or personal training in New Milford CT, time-efficient strength training offers an effective, research-supported way to build strength and improve overall fitness—without spending hours in the gym. 

Active Health is committed to delivering science-based programming that helps clients move better, feel stronger, and build long-term habits that actually last. 

For more than 20 years, women entering menopause have been warned that hormone-replacement therapy (HRT) carries major risks. The black-box warning placed on estrogen products after early WHI findings shaped an entire generation’s beliefs about menopause care — often leading women to suffer through symptoms unnecessarily. 

Now, the FDA has officially removed that broad black-box warning.
This decision marks a turning point in women’s health and has meaningful implications for patients seeking primary care in New Milford. 

At Active Health, our Chief Medical Officer Dr. Nicole Altorelli — along with fellow physicians Dr. Abra Mabasa and Dr. Jon Lis — welcomes this change. Their collective position is straightforward: for many women, modern hormone therapy is safer, more effective, and more individualized than past messaging led them to believe. 

Why the FDA Made This Change 

The old warning treated all hormone therapies and all patients the same, regardless of age, timing, formulation, or delivery method. Today’s research paints a more accurate picture. 

A 2025 analysis in JAMA Internal Medicine showed: 

• Women 50–59 using estrogen-based HRT did not experience increased cardiovascular disease risk. 
• Risks were mainly seen when therapy was initiated in women around age 70. 
• This supports the “window of opportunity” — HRT is safer and more effective when started earlier in menopause. 
• Modern formulations (bioidentical estradiol, patches, localized vaginal estrogen) have improved safety profiles. 

The FDA’s decision aligns the labeling with current evidence, rather than outdated fear. 

Active Health’s Medical Perspective 

Dr. Nicole Altorelli, our Chief Medical Officer and a trusted provider of primary care in New Milford, explains: 

“I’m very excited that more women will have more access and less fear surrounding these therapies. Vaginal estrogen is extremely safe and can improve urogenital symptoms and reduce UTIs. More evidence shows significant benefits when HRT is used early in menopause. We now have excellent FDA-approved bioidentical options with better safety profiles than what was studied in the early 2000s.” 

Both Dr. Abra Mabasa and Dr. Jon Lis, physicians at Active Health, share this view and emphasize that women deserve access to individualized, evidence-based menopause care—not blanket warnings that no longer reflect current science. 

Their agreement reinforces that the FDA’s update supports what many modern clinicians already practice: thoughtful, case-by-case decision-making. 

Dispelling the Biggest Myths About Estrogen Therapy 

1. “Estrogen therapy is dangerous for everyone.”

The risk depends on age and timing, not simply the presence of estrogen.
For many women in their 40s, 50s, and early 60s, the benefits often outweigh the risks. 

2. “All hormone therapies are the same.” 

Not at all. Options now include: 

• bioidentical estradiol 
• transdermal patches 
• localized vaginal estrogen (very low systemic absorption) 
• safer progesterone pairings when needed 

Today’s therapies look nothing like the one-size-fits-all formulations of the early WHI era. 

3. “HRT is only for hot flashes.” 

Women may experience improvements in: 

• sleep quality 
• cognitive clarity 
• sexual health 
• urinary frequency 
• recurring UTIs 
• bone health 
• joint comfort 
• overall quality of life 

This is about function, not just symptom suppression. 

How This Fits Into Active Health’s Integrative Approach 

As a preventive-care practice, Active Health combines: 

1. Strength & Joint-Safe Movement – Declining estrogen affects muscle, connective tissue, and recovery. Our personal training and mobility coaching help women maintain strength and remain active through menopause. 
2. Nutrition & Metabolic Support – Menopause shifts metabolism, insulin sensitivity, and fat distribution. Our health coaching helps women adapt without resorting to fad diets or quick fixes. 
3. Evidence-Based Medical Care – With updated FDA guidance, our primary care team can provide more individualized recommendations for HRT, ensuring each woman’s plan fits her symptoms, health history, and long-term goals. 

This combined model is what differentiates Active Health from traditional primary care. 

Who Should Consider Talking to a Physician About HRT? 

You may benefit from a conversation with our clinical team if you’re: 

• within 10 years of menopause 
• dealing with hot flashes or night sweats 
• experiencing vaginal dryness or frequent UTIs 
• noticing new joint stiffness or slower recovery 
• struggling with fatigue, sleep issues, or brain fog 
• seeing unexpected weight or body composition changes 
• wanting to protect long-term bone and heart health 

And virtually all post-menopausal women, in particular those over 65, can safely use vaginal estrogen. This remains one of the safest and most effective therapies available to improve vaginal dryness and significantly reduce risk of UTIs, regardless of sexual activity 

Moving Forward: What This Means for Women  

The FDA’s decision does not mean every woman needs hormone therapy — but it finally removes fear that was never evidence-based for most patients. 

Women deserve: 

• individualized care 
• modern evidence 
• symptom relief 
• improved quality of life 
• transparency from their healthcare team 

At Active Health, that’s exactly what our physicians — Dr. Altorelli, Dr. Mabasa, and Dr. Lis — are committed to delivering. 

If You Want to Explore HRT or Better Navigate Menopause, We’re Here to Help 

Our primary care team at Active Health can help you understand your options, evaluate your symptoms, and build a treatment plan that considers: 

• hormones 
• strength training 
• mobility 
• nutrition 
• metabolic health 
• long-term wellbeing 

You don’t need to navigate menopause alone — and you certainly don’t need to suffer through it. 

Interested in learning more about Active Health? Check out our website and learn more about becoming a patient here. 

– Medically reviewed by Dr. Nicole Altorelli, Chief Medical Officer at Active Health.