016 - Protein & Performance: Are Master Athletes Eating Enough to Stay Strong?

Mar 9

Protein intake isn’t just about muscle growth—it’s about strength retention, recovery, and long-term performance.

A review of 476 master athletes (35+ years old) found that higher protein intake (>1.5 g/kg/day) led to better strength, muscle quality, and recovery.

But most athletes are still consuming the bare minimum.

The Protein-Performance Link in Master Athletes

1.4–2.0 g/kg/day supports strength, muscle maintenance & recovery.
Higher intake improves body composition stability & metabolic responses.
Post-exercise protein (0.3–0.6 g/kg) enhances recovery, reducing fatigue.

Tactical Fixes: How to Optimize Protein for Strength & Longevity

1. Increase Daily Protein Intake for Strength & Recovery

Target 1.4–2.0 g/kg/day to sustain muscle mass and performance.
Space intake evenly (~0.4 g/kg per meal) to maximize muscle protein synthesis.

2. Prioritize Post-Exercise Protein for Faster Recovery

Consume 0.3–0.6 g/kg protein post-workout to support muscle repair.
Master athletes over 60 may need even more to counter anabolic resistance.

3. Monitor Protein & Strength to Stay Competitive

Track intake & performance metrics to personalize training and nutrition.
Combine protein intake with structured resistance training for peak longevity.

Thick Necks, Strong Bodies, No Weak Links

A master athlete without proper protein intake is training at a disadvantage.

A structured diet is just as important as a structured program.

If we’re not prioritizing protein for strength, recovery, and performance, we’re leaving gains on the table.

Eat with purpose.
Train for longevity.
Strength isn’t just about lifting—it’s about fueling for performance.
Your body won’t recover like it used to—so fuel it like it matters.

A thick neck and underfed muscles don’t mix.

Dial in your intake. Stay Thick

Franzke B, Maierhofer R, Putz P. Protein Intake, Physical Performance and Body Composition in Master Athletes-A Short Scoping Review. Nutrients. 2025;17(3):498. Published 2025 Jan 29. doi:10.3390/nu17030498

Benjamin Kozak