The Great Protein Debate: Why the RDA Is Not Enough (and How Much You Really Need)
The Protein Confusion: How Much Is “Too Much”?
If you’ve ever wondered how much protein you really need and whether the RDA (Recommended Dietary Allowance) is enough you’re not alone.
For decades, protein intake has been debated between diet culture extremes: too much vs. too little.
But here’s the truth: the RDA of 0.8 g/kg of body weight is a minimum to prevent deficiency, not a recommendation for thriving
especially after age 35.
As I often tell my patients, RDA keeps you alive; it doesn’t keep you strong.
Why This Matters More in Midlife
Starting in your mid-30s, you lose roughly 1% of muscle mass per year if you’re not actively maintaining it.
That loss accelerates with age, stress, and hormonal changes (hello, perimenopause).
Muscle isn’t just for athletes; it’s an essential organ for metabolism, hormone health, and longevity.
The Problems:
1. The RDA Was Designed to Prevent Deficiency ; Not Promote Health
The RDA was based on nitrogen balance studies in young adults ; not on what helps you age well, recover, or build strength.
Peter Attia, MD, on The Drive Podcast, explains that the RDA should be the floor, not the goal.
Optimal intake: 1.2–1.6 g/kg body weight per day, that’s almost double the RDA for most people.
2. Aging Changes How Your Body Uses Protein
As we age, we experience anabolic resistance; our muscles respond less efficiently to the same protein dose.
Older adults need a higher amount of protein per meal (~30–40g) to trigger muscle repair and synthesis.
This becomes even more important for women in perimenopause and menopause when estrogen decline reduces muscle support.
“After 35, your protein needs rise , not fall. More protein means better metabolism, fewer injuries, and a longer health span.”
3. Quality Matters: Not All Protein Is Created Equal
It’s not just how much protein you eat, but what kind.
Look for complete protein sources rich in essential amino acids (EAAs) like:
Methionine – supports methylation, detox, and lean muscle
Lysine – builds collagen and supports immune and tissue repair
Leucine – the key trigger for muscle protein synthesis
For plant-based or dairy-free diets, supplement with a clean protein powder that includes all EAAs.
I recommend avoiding artificial sweeteners, oxidized oils, or fillers.
The Science: What Research Shows
Study 1:
Older adults consuming >1.2 g/kg protein had better muscle mass and strength than those meeting only the RDA.
→ Health ABC Study, Journal of Gerontology
Study 2:
Higher protein intakes during calorie restriction help maintain lean mass and metabolic rate.
→ Campbell et al., Nutrition Reviews
Study 3:
Protein-rich diets paired with resistance training improve physical function and longevity markers in adults 50+.
→ Houston et al., American Journal of Clinical Nutrition
My Clinical Take at Austin Medicine
Here’s how I help my patients approach protein intake in midlife:
Aim for 1.2–1.6 g/kg of clean protein daily
Choose high-quality, complete sources (or a tested protein powder)
Spread protein evenly across meals
Pair protein intake with resistance training
Support with magnesium, vitamin D, omega-3s, and zinc
When we say 70 is the new 50, it’s because of choices like this protein isn’t just a macronutrient, it’s a long-term investment in your health.
Want Help Finding Your Optimal Protein Plan?
At Austin Medicine Clinic, we use functional testing, metabolic data, and personalized nutrition to design programs that support your goals; whether that’s hormone balance, weight management, or long-term vitality.
“If you had kids later in life like I did your body has different demands.
Protein is your friend in rebuilding strength, stabilizing hormones, and keeping your energy up.”“Muscle is medicine — the more you preserve it now, the more independence and vitality you keep later.”
- Dr. Lauren Hutson, Austin Medicine
Meet the Author
Dr. Lauren Hutson is an experienced Primary Care Provider with degrees in Neuroscience and Biology from the University of Texas at Austin. She completed her residency at Baylor Scott & White, Texas A&M, with ABIM certification in Internal Medicine and has developed a strong focus on preventive care and chronic illness management. During the COVID-19 pandemic, she provided critical care as a Hospitalist in New Mexico, exemplifying her commitment to saving lives.
Dr. Hutson is also trained in Functional Medicine, is ABHRT and SSRP certified, and holds ABCN certification pending- these tools help exemplify her passion for root cause approach and healing the body as a whole. She practices medicine at the cellular level, focusing on enhancing longevity and optimizing long-term health by addressing root causes. She believes that all disease can start in the gut, and is authoring a book on gut health to share her insights on the microbiome’s role in overall wellness and also a recent course for the initiation of how to be your healthiest version of yourself ( self-paced) direct from Dr. Hutson herself!
Her front-line experiences during the pandemic inspired her to emphasize preventive health and health span over lifespan, investing in personalized strategies that empower patients to live healthier, longer, and more vibrant lives.
