Let’s talk about protein and protein powder and why it matters more than most men over 40 realize…
Obviously as men over 40, we need protein to build muscle.
Protein powder isn’t just for bodybuilders and gym bros. It’s a strategic tool for men our age who are serious about building muscle after 40, maintaining strength, and staying lean.
Here’s why: after 40, your body becomes less efficient at utilizing dietary protein for muscle repair and growth. This is called “anabolic resistance” – basically, your muscles become pickier about when and how they accept protein.
This matters whether you’re:
- Following bodyweight training for men over 40 (pull-ups, push-ups, dips)
- Doing fitness training for men over 40 at home or in a gym
- Working to lose stubborn body fat after 40
- Fighting the hidden killer: visceral fat that accumulates around your organs
Without adequate protein, you’re sabotaging your results.
You’ll struggle to build muscle. You’ll lose strength. Your metabolism slows. Visceral fat increases. Recovery takes longer. Energy crashes.
Protein powder – whether whey, plant-based, or another source – solves a practical problem: it’s difficult to get 1.6-2g of protein per kg of bodyweight daily from whole foods alone, especially if you’re busy, traveling, or experimenting with different dietary approaches.
This is why protein supplementation is a cornerstone of effective anti-aging strategies for men over 40. Maintaining muscle mass as you age isn’t vanity – it’s longevity. Muscle protects your metabolism, your bones, your mobility, and your independence.
As I always say: men aren’t finished after 40. But you need the right tools. Protein powder is one of those tools.
Now, here’s where it gets interesting…
An email I often get is from guys trying vegan or vegetarian diets who wonder if they need to supplement with protein powder.
And I just received another one this morning, so I thought I’d share my thoughts on this topic.
A lot of blokes aren’t sure they’re getting enough protein when they go vegan or vegetarian.
It’s completely understandable. Plant-based proteins are often incomplete (missing certain amino acids) and less bioavailable than animal proteins.
So, here are my thoughts on vegan protein powder and whether you need it…
Before I get going…
I’m not currently 100% vegan, but I would say I’m still about 75-80% vegan.
A couple of years back I went for about 18 months as a 100% vegan, and I must say I felt fantastic.
There were a few issues why I didn’t keep going, and I’ll get into those another time. I don’t want this post to be too long.
Do Vegans need to take protein powder?
Obviously, there is never one size fits all. You need to look carefully at your own situation. And make smart decisions based off of that. But here are a few situations to think about.
I would say, if you plan your diet correctly, the food you eat as a vegan can definitely meet your daily protein requirements…
Even if you are a 150kg powerlifter!
But if you’re new to the vegan way of eating, you might not be able to plan your diet correctly at first. Or you’re not 100% sure.
So, if that sounds like your situation, why not add a vegan protein powder into your diet?
Protein powder prices have come right down compared to when I was younger, so it’s rarely a price factor holding guys back.
I would say though, there have been studies done on vegetarians and vegans regarding their protein consumption, and usually, they are taking enough.
But it’s hard to say how vigorous the study participants were exercising…
So again, I think it’s better to err on the side of caution, and supplement your training with a protein powder…even just once per day.
So, why all the confusion about vegans and protein?
What a lot of people don’t realize is that most plant foods, like grains, vegetables, beans, lentils, nuts and seeds have a lot of protein.
In my daily power shakes, I always put sunflower seeds, pumpkin seeds, sesame seeds, flax seeds, and chia seeds to ramp up my protein intake.
If you want to supplement with a vegan protein powder, then why not?
In my opinion, it’s better to have slightly more protein, than being deficient.
You definitely, don’t want to put all that hard work into your training, ripping your muscle fibres, but to then not feed your muscles enough protein.
Vegan protein powders are often made from brown rice protein or a combination of rice, pea and hemp protein to boost the protein value.
Another consideration is that vegans might need a little more protein than meat-eaters to account for the different amino acid mixes in plant foods and because some plant proteins are digested less efficiently than animal proteins.
If you’re following the high-intensity GTW workouts, then you will need between about 1.5 to 1.8 grams of protein per kilogram of body weight.
If you are doing less intense training, then perhaps 1.2 to 1.5 grams of protein per kilogram of body weight is sufficient.
If you choose almond or rice milk in your power shakes, remember it’s much lower in protein than soy milk. I usually advise my clients to add half a scoop of vegan protein powder.
It’s also important to meet your daily calorie requirements. If your calorie intake is too low, some of the protein in your diet will be used for energy purposes rather than to make important proteins in your body.
If you are trying to lose weight, add a few extra protein-rich foods to your diet each day. Or add a scoop of vegan protein powder to your power shake.
Plus, I would be very careful about just restricting your intake of food when training hard.
I recommend intermittent fasting over reducing your food intake for losing weight every day of the week.
Plus, fasting does more than helping us burn calories and lose weight.
The latest research has found that fasting improves metabolism, lowering blood sugar and reduces inflammation. This improves a range of health issues from arthritic pain to asthma. Plus, fasting also helps clear out toxins and damaged cells, lowering the risk of cancer and enhances brain functions.
Win-win.
I’ve been on a regular intermittent fasting lifestyle for about two years now, and I’m loving it.
I feel much more alive. I enjoy my food much more. I’ve cut my body fat percentage. Cut my belly fat by THREE belt notches. And I still drink a little beer every night.
That’s another win-win.
Gym time guys…
Leave a comment below or email me if you have a question.
More tomorrow…
Keep training hard (mentally & physically),
Coach Greg
CEO & Founder
Grey Top Warriors
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Great insights, Greg! As someone who’s recently adopted a vegan lifestyle, I found your thoughts on protein intake incredibly valuable. I’ve been concerned about whether I’m getting enough protein from my diet, especially while working out intensely. Your point about supplementing with vegan protein powder for peace of mind resonated with me. It’s reassuring to know that with proper planning and the right vegan protein sources, I can still meet my protein needs without relying heavily on animal products. Thanks for sharing your experience with intermittent fasting as well—it’s something I’m considering incorporating into my routine. Looking forward to more tips on maintaining muscle and overall health on a vegan diet!