Posted by Vicki
on August 20, 2026
As we get older, our nutritional needs naturally evolve. Protein is important at every stage of life, but after the age of 40 it becomes even more valuable. It helps maintain muscle mass, supports healthy ageing, keeps you feeling fuller for longer and can help you stay energised throughout the day.
Whether you’re trying to stay active, manage your weight or simply feel your best, making sure you get enough protein each day can make a real difference.
Why does protein become more important after 40?
From around the age of 40, we gradually begin to lose muscle mass – a natural process known as age-related muscle loss (or sarcopenia as it becomes more significant later in life). Without enough protein and regular strength-based exercise, this can lead to reduced strength, slower metabolism and decreased mobility over time.
Maintaining muscle isn’t just about staying strong. Healthy muscle mass also helps support balance, everyday movement and overall wellbeing as we age.
Protein provides the amino acids your body needs to repair and maintain muscle, helping you stay stronger, more active and better prepared for the years ahead.
How much protein do you need after 40?
There’s no one-size-fits-all answer. The amount of protein you need depends on factors such as your age, activity levels, body weight and overall health.
Current UK recommendations suggest that healthy adults should consume around 0.75g of protein per kilogram of body weight each day. However, people who exercise regularly – particularly those doing resistance training or endurance sports – may benefit from higher intakes to support muscle maintenance and recovery. The British Nutrition Foundation (BNF) provides useful guidance if you’d like to calculate what’s right for you (BNF on Protein).
Rather than eating most of your protein in one meal, aim to spread it across the day. Adding protein-rich snacks between meals is an easy way to help you reach your daily target.
The benefits of eating enough protein after 40
Getting enough protein supports your body in many ways, including:
- helping maintain lean muscle mass
- supporting normal bone health alongside a balanced diet and exercise
- helping you feel fuller for longer
- supporting muscle recovery after exercise
- helping you maintain an active lifestyle as you age.
The best high-protein snacks for over-40s
Busy schedule? Constantly on the move? That’s where protein-rich snacks come into their own.
Instead of reaching for sugary cereal bars or crisps, choosing snacks that are naturally high in protein can help keep hunger at bay between meals.
Air-dried beef steak
Air-dried beef, biltong, is naturally high in protein, low in carbs and incredibly convenient. Unlike many protein bars, it’s made from real meat and delivers lasting satisfaction without the added sugar. It’s an ideal snack whether you’re heading to the gym, powering through a busy workday or simply trying to eat a little better.
MORiSH Air-Dried Steak is made from premium grass-fed beef, gently marinated with Himalayan salt and apple cider vinegar before being slowly air-dried to lock in flavour and nutrients. With around 55% natural protein, no added sugar, no nitrates, it’s gluten free and keto-friendly too. Tender, lean and seriously tasty, it’s a clean-label snack that’s ready whenever hunger strikes.
Image: Protein- and nutrient rich air-dried steak (biltong)
Pork chicharrónes
Love a crunchy snack? Pork chicharrónes are naturally high in protein and deliver all the satisfying crunch of crisps without the carbs. They’re perfect for keeping hunger at bay between meals, whether you’re at your desk, on the move or relaxing with a drink.
MORiSH Pork Chicharrónes contain an incredible 80% protein, with zero carbs, no sugar and just a sprinkle of sea salt. Made from carefully selected pork rind that’s flash-cooked into light, crispy bites, they’re naturally gluten free, keto-friendly and packed with savoury flavour. Simple ingredients, seriously satisfying crunch and a premium protein snack you’ll keep coming back to.
Image: Protein-packed pork chicharrónes
Other protein-rich snack ideas
There are plenty of other tasty ways to increase your protein intake, including:
- Greek yoghurt
- Cottage cheese
- Boiled eggs
- Mixed nuts
- Edamame beans
- Roasted chickpeas
Looking for even more inspiration? Take a look at our blog on protein-packed breakfast ideas.
Easy ways to eat more protein every day
Adding more protein doesn’t have to mean changing your whole diet. Small swaps can soon add up.
Try:
- choosing biltong instead of a cereal bar
- swapping crisps for pork chicharrónes
- adding Greek yoghurt to breakfast
- taking boiled eggs to work
- snacking on nuts instead of cakes or biscuits.
Little changes like these can help increase your daily protein intake without making life more complicated.
The bottom line
Protein plays an important role in helping you stay active, strong and satisfied as you get older. Combined with a balanced diet and regular exercise, it can help support healthy ageing and make everyday life feel that little bit easier.
Whether you choose Greek yoghurt, boiled eggs, nuts or convenient high-protein snacks like air-dried steak and pork chicharrónes, finding protein sources you genuinely enjoy is the best way to build lasting healthy habits.
Have you discovered your favourite protein snack? We’d love to see it! Tag us @morishsnacks on Instagram.
