Protein for Men: The Key to Staying Strong

Protein’s not just for gym junkies.
It’s for men who want to stay strong, sharp, and ready for anything.
Aim for 100 grams a day — better strength, better mood, better sleep.

Here’s what happens when you start prioritising protein.

🥩 1. Muscle Growth and Retention

Let’s start with the obvious — protein is the building block of muscle.
As men age, we naturally lose muscle through a process called sarcopenia. The fix?
Enough protein and consistent strength training.

When you hit your 100g daily protein goal, your body gets the raw materials it needs to repair and rebuild muscle tissue, keeping you capable, powerful, and performing well into your 40s and beyond.

⚡ 2. Enhanced Recovery and Better Performance

If you’re into BJJ, lifting, or just want to feel strong in everyday life, protein is your recovery weapon.

It helps repair micro-tears in your muscles and reduces inflammation — meaning less soreness and faster turnaround between sessions.
You’ll train harder, bounce back quicker, and keep progressing without burning out.

🧠 3. Better Mood and Mental Health

Protein doesn’t just fuel your body — it fuels your brain.

Protein-rich foods contain amino acids like tryptophan, which help produce serotonin, the neurotransmitter responsible for mood, sleep, and focus.
Low protein intake can lead to dips in serotonin — leaving you feeling flat, irritable, or unmotivated.

By hitting around 100g of protein a day, you’re giving your brain what it needs to stay sharp and stable.
Expect better focus, calmer energy, and a noticeable lift in how you feel day to day.

🦠 4. Stronger Immune Function

Getting sidelined by colds or burnout? Protein’s part of your defence system.

It helps your body build and repair immune cells and antibodies, keeping your defences strong.
When you consistently eat enough protein, your body’s better equipped to fight off illness, recover faster, and stay in the game.

🌙 5. Improved Sleep Quality

Better sleep starts with better nutrition.
Protein — especially before bed — can help improve sleep quality by supporting your body’s melatonin production (the hormone that regulates your sleep cycle).

It also helps stabilise blood sugar overnight, reducing those 2am wake-ups.
You’ll wake up rested, ready to train, and ready to take on whatever the day throws at you.

🔥 6. Revved-Up Metabolism

Protein has the highest thermic effect of food (TEF) — your body burns more calories digesting protein than carbs or fats.

That means every high-protein meal gives your metabolism a little boost.
You’ll stay fuller for longer, making it easier to maintain a lean, strong physique without obsessing over calories.

🦴 7. Stronger Bones and Joints

Protein isn’t just about muscle — it’s about structure.
It supports bone density and joint health, both of which naturally decline with age.

Consistent protein intake helps protect against fractures and keeps your joints mobile, so you can lift, roll, and move without fear of injury.

🍳 How to Hit 100g of Protein a Day

Hitting 100g of protein might sound tough, but it’s easier than you think.
Here’s a realistic day:

• Breakfast: 3 eggs + cottage cheese (~30g)
• Snack: Protein shake (~25g)
• Lunch: Grilled chicken breast + quinoa (~30g)
• Dinner: Grilled salmon + veggies (~25g)
• Snack: Greek yogurt (~10g)

💡 Pro tip: Focus on real food first — eggs, lean meats, fish, dairy, tofu, lentils — and use high quality shakes or bars to fill the gaps when you’re short on time.

💭 Final Thoughts: It’s More Than Just Muscle

Protein isn’t just about looking good in the mirror — it’s about staying capable, confident, and in control as you get older.

From stronger muscles and faster recovery to better mood, immunity, sleep, and metabolism — hitting your daily protein target is one of the simplest ways to level up your health after 40.

Sure, protein shakes have their place, but real food should do the heavy lifting.

For the Old Man Strength crew, this isn’t about vanity — it’s about longevity.
Fuel your body to stay strong, sharp, and resilient — today and for years to come.

⚡ Ready to Make the Switch?

Start hitting your 100g daily target.
Your future self will thank you.

Live long. Keep building that Old Man Strength.

Stay Strong