Protein & Body Composition: The Science of Fueling a Healthy You

In the intricate design of the human body, muscle mass, fat percentage, bone density, and hydration levels determine more than just appearance—they define strength, endurance, immunity, metabolic health, and longevity. At the heart of maintaining these elements is protein—the building block of life.

For Healthy Males (Based on age and fitness level):

Body Fat: 10–20%

Muscle Mass: 40–50%

Water Content: ~60%

Bone Mass: 3–5%

For Healthy Females:

Body Fat: 18–28%

Muscle Mass: 30–40%

Water Content: ~50–55%

Bone Mass: 2.5–4.5%

These figures vary based on genetics, age, hormonal health, and physical activity—but one universal truth holds: Protein is essential to maintain or enhance these metrics.

How Much Protein Do You Really Need?

Backed by research from institutions like the American College of Sports Medicine (ACSM) and National Institute of Health (NIH), here’s a breakdown:

> Why More Protein as We Age?

Aging is accompanied by sarcopenia—a gradual loss of muscle mass. Higher protein intake helps preserve muscle, maintain metabolism, and reduce falls, frailty, and hospitalizations.

Refer to to the table below for a more detailed view

Protein_Requirements_Table.pdf

Download PDF • 2KB

What Science Says:

A 2018 study in the American Journal of Clinical Nutrition confirmed that higher protein intake is associated with better lean body mass and functional performance, especially in older adults.

NIH research shows that protein intakes above RDA improve metabolic health, weight regulation, and glucose control.

A 2021 meta-analysis concluded that strength training + higher protein intake significantly boosts muscle mass and bone density across all age groups.

Best Sources of High-Quality Protein:

Animal-Based: Eggs, lean chicken, fish, Greek yogurt, paneer, whey protein

Plant-Based: Lentils, quinoa, tofu, soy, nuts, seeds, legumes, pea protein

Practical Tips:

Divide protein across 3–4 meals for maximum absorption.

Post-workout: Consume 20–30g of fast-digesting protein like whey within 30 minutes.

Add fiber (veggies, fruits) to aid digestion and balance blood sugar.

Final Word:

Your body is your lifelong home. Building and maintaining it with adequate protein and exercise is not just a fitness goal—it’s your insurance for a longer, healthier, independent life.

If you’re unsure where to start, our Health Hub & Gym offers personalized assessments, tailored workout plans, and nutritional coaching based on your age, activity level, and health goals.

Let’s build strength for life—not just looks. Join us today!