As we age, muscle atrophy can occur due to declining activity levels, nutritional deficiencies and reduced nutrient absorption. According to dietary guidelines, a sedentary individual requires a baseline of roughly 0.36 grams of protein per pound of body weight to meet basic nutritional needs. However, if your goal is preserving lean tissue, gaining mass or improving performance, that intake must increase. The Academy of Nutrition and Dietetics recommends consuming 0.64 to 0.82 grams of protein per pound of body weight daily when pursuing muscle growth, meaning a 150-pound person should target approximately 96 to 123 grams of protein each day.

With the widespread rise of GLP-1 receptor agonists and medications such as semaglutide, prioritizing protein has become even more important. These medications significantly suppress appetite and lower daily calorie intake, which may increase the risk of losing lean tissue along with body fat. When someone consumes substantially fewer calories without adequate dietary protein, preserving muscle can become more difficult. Adopting a protein-first mindset helps ensure that essential amino acids are consumed before premature fullness sets in. Getting enough daily protein may also help reduce the risk of nutrition-related fatigue, muscle weakness and hair loss during periods of rapid weight loss.

Muscular adaptation and recovery require combining intentional nutrition with appropriate timing and sourcing. Consuming high-quality protein around the time of a workout provides the essential amino acids needed to support muscle repair and synthesis, although total daily protein intake and consistent distribution throughout the day are most important. Lean meats, fish, eggs, dairy options such as Greek yogurt, and plant sources such as soy provide complete protein profiles. While whole foods should remain the dietary foundation, high-quality protein powders and ready-to-drink shakes offer an easily digestible and convenient way to meet protein targets, especially when appetite is low or time is tight.

Protein supplies the building blocks for muscle repair, but resistance training provides the stimulus. A well-designed program that progressively increases the challenge can help clients build or preserve lean mass at virtually any age. For clients losing weight—particularly those using GLP-1 medications—trainers can reinforce consistent resistance training, help monitor changes in strength and function, and encourage collaboration with the client’s prescribing clinician and a registered dietitian for individualized nutrition guidance. Protein needs vary, but the larger message is simple: successful weight loss should focus not only on pounds lost, but also on preserving strength, muscle and long-term function.