After age 30, testosterone levels start declining by about 1% per year. By 50, many men are in a low-testosterone state—often without realizing it. The result? Muscle wasting (sarcopenia), slower recovery, reduced strength and a subtle but steady shift toward higher body fat. And here's the kicker: when T is low, your body becomes less efficient at using protein. That means your dietary protein needs actually go up—just to maintain the muscle you already have.
Studies show that older adults may need up to 1.6–2.0 grams of protein per kilogram of body weight—far above the recommended dietary allowance—to counteract anabolic resistance. Pair that with resistance training and smart timing (especially slow-releasing proteins like casein) and you give your body a fighting chance.
Don’t let muscle loss sneak up on you. Eat like your strength depends on it—because it does.
