Eiwitbehoefte vanaf je 30e: wat verandert er?

Protein requirements from age 30: what changes?

From the age of thirty, your body changes. Whether you like it or not, you don't recover as quickly after exercise or active days. Your muscle mass gradually decreases, and your metabolism slows down a bit. This makes it even more important to get enough protein and fiber—not only to stay strong, but also to maintain your energy levels and overall health! Fortunately, this doesn't have to be difficult.

Why are proteins extra important after 30?

  • Muscle retention: You typically lose muscle mass more quickly after age 30. Protein helps prevent this.
  • Healthy weight: Protein helps you feel full longer and can help you maintain a healthy weight. This becomes more difficult as you get older.
  • Energy and recovery: Protein supports your energy levels and muscle recovery – even if you only exercise recreationally!

In our practice as physiotherapists, personal trainers, and dietitians, we've also seen that many people after 30 experience fatigue, injury complaints, or difficulty recovering. Sufficient protein intake is a simple yet incredibly effective step in the right direction!

Photo by owner Wouter

"As a physiotherapist, I've treated many patients who have made significant progress simply by adjusting their diet. That's why I founded PROATS." - Wouter.

How much protein do you need as you get older?

On average, you need between 1.2 and 1.6 grams of protein per kilogram of body weight, especially if you exercise or get older. This is slightly more than the standard recommended amount for young adults. Breakfast is especially beneficial, as it's often the meal with the lowest protein content.

Why PROATS is a perfect fit for this stage of life:

  • Always 25% protein per portion
  • 10% fiber for extra satiety and digestion
  • Quick and easy to prepare – ideal if you have little time
  • No added sugars
  • Completely developed by professionals from the healthcare and sports world.

🎯 Take good care of your body – even after 30. Discover your favorite PROATS flavor by ordering the sample box here , or a larger bag of your choice !

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