Why Do Males Need Protein? Essential Benefits for Muscle, Hormones, and Health

December 27, 2025 •

3 min read

According to a 2022 review, a protein intake of 1.2 to 1.59 grams per kilogram of body weight was shown to be beneficial for men over 65. Males need protein for a multitude of biological functions beyond just building muscle, from repairing tissues to producing essential hormones.

Quick Summary

Protein is vital for male health, supporting muscle mass maintenance and growth, combating age-related muscle loss (sarcopenia), and regulating hormone production. It is also crucial for sustaining energy, managing weight, and promoting bone density, which is particularly important as men age.

Key Points

Muscle Growth & Maintenance: Protein provides the amino acids needed to repair and build muscle tissue after exercise, which is crucial for men who generally have higher muscle mass.
Combating Sarcopenia: Adequate protein intake is key to combating the age-related muscle loss that typically begins for men after age 50.
Hormone Regulation: Protein is essential for producing hormones like testosterone, which plays a major role in muscle development, bone strength, and mood.
Sustained Energy: Due to its slower digestion, protein provides a more stable and lasting source of energy compared to carbohydrates.
Bone Health: Protein forms the structure of bones, and sufficient intake is linked to higher bone mineral density and a reduced risk of fractures.
Weight Management: The high satiety factor of protein helps men feel full longer, which can lead to reduced calorie intake and support weight loss efforts.
Immune Function: Amino acids derived from protein are used to synthesize components of the immune system, helping the body fight off illness.

Protein is the Foundation for Muscle Health in Men

Protein is often celebrated for its role in muscle building, and for good reason. It provides the essential amino acids needed to repair the microscopic tears that occur in muscle fibers during exercise. This repair process is what leads to muscle growth and increased strength. For men, who typically have a higher muscle mass than women, adequate protein intake is even more critical for maintaining this tissue. A sedentary man needs a baseline amount to prevent deficiency, but those who are physically active require more to support recovery and growth.

Combating Age-Related Muscle Loss

As men age, particularly after the age of 50, they face a natural and gradual loss of skeletal muscle mass and strength, a condition known as sarcopenia. This decline can lead to decreased mobility and an increased risk of falls and fractures. Consuming sufficient, high-quality protein combined with resistance training can effectively help mitigate this process. While many experts suggest aiming for higher protein intake as you get older, distributing it evenly throughout the day can also maximize its benefits.

Hormonal Balance and Overall Wellness

Beyond muscle, protein plays a foundational role in many other bodily functions essential to male health. It is integral to the production of hormones, enzymes, and other chemical messengers that regulate various physiological processes.

Supporting Testosterone Levels

Protein intake is directly linked to the body's natural production of testosterone, a hormone vital for developing male sexual characteristics, building muscle, and strengthening bones. Inadequate protein intake can interfere with this production. Foods rich in lean protein, healthy fats, and essential minerals like zinc have been shown to help maintain healthy testosterone levels.

Boosting Energy and Satiety

Protein provides a more sustained source of energy compared to carbohydrates. It takes longer to digest, which helps stabilize blood sugar levels and prevents the crashes that can follow a high-carb meal. This slow digestion also increases feelings of fullness, known as satiety, which can assist with weight management by reducing overall calorie intake and curbing cravings.

Maintaining Bone Density

While often associated with calcium, protein is a key component of bone health. It provides the organic matrix within the bone structure that holds calcium and other minerals. Research suggests that adequate dietary protein, particularly when combined with sufficient calcium, is associated with greater bone mass and a reduced risk of fractures, especially as men age.

Comparison of Protein Sources

To meet daily needs, men can choose from a variety of protein sources. Complete proteins contain all nine essential amino acids the body cannot produce on its own, while incomplete proteins must be combined to form a complete amino acid profile over the course of a day.


Feature	Animal-Based Protein	Plant-Based Protein
Completeness	Contains all essential amino acids (e.g., meat, eggs, dairy).	Most are incomplete, but some are complete (e.g., soy, quinoa, hempseed).
Digestion	Generally absorbed quickly and efficiently by the body.	Can sometimes require pairing different sources to ensure all amino acids are consumed.
Nutrients	Often high in iron, B vitamins, and zinc.	Typically provides more fiber and complex carbohydrates.
Saturated Fat	Some sources, like red meat, can be high in saturated fat.	Generally low in saturated fat, promoting heart health.
Considerations	Can contribute to high cholesterol if relying on fatty cuts.	Requires careful planning to ensure all essential amino acids are consumed regularly.

Conclusion: More Than Just Muscle

Ultimately, the reason males need protein goes far beyond the gym. This macronutrient is a vital building block for muscle and bone, a critical regulator of hormones, and a key factor in sustained energy and overall metabolic health. For men at all life stages, ensuring adequate protein intake is a foundational step toward maintaining strength, vitality, and health, especially as they get older and confront age-related muscle and bone decline. By incorporating a variety of high-quality animal and plant-based protein sources, men can support their bodies' repair, growth, and proper functioning, securing a healthier future. For more dietary guidance, the National Institutes of Health (NIH) provides valuable resources.

Frequently Asked Questions

For sedentary adult men, the baseline recommendation is about 56 grams per day, or 0.8 grams per kilogram of body weight. However, this amount varies greatly based on activity level, age, and health goals, with more active men often requiring higher amounts.

Yes, on average, men typically need slightly more protein than women due to having greater muscle mass and higher activity levels. However, factors like age, health, and exercise intensity are more significant determinants than gender alone.

This is a common myth; for healthy individuals, there is little evidence that high protein intake harms the kidneys. However, if a person has pre-existing kidney disease, a doctor might recommend a lower protein diet to ease the kidneys' workload.

While the timing is less critical than the total daily intake, many experts suggest distributing protein evenly throughout the day. Consuming protein after resistance training can be especially beneficial for muscle repair and recovery.

Excellent sources include lean meats, fish, eggs, and dairy, which are complete proteins. Plant-based options like soy, quinoa, legumes, nuts, and seeds are also great, but combining them ensures all essential amino acids are consumed.

Yes, men can get enough protein from a plant-based diet by consuming a variety of plant proteins. Certain plant foods like soy, quinoa, and hempseed are complete proteins, and combining incomplete protein sources throughout the day ensures all amino acids are obtained.

No, while protein is essential for muscle repair and growth, exercise—specifically resistance training—is the stimulus that triggers muscle growth. Without the workout stimulus, excess protein is not converted into more muscle mass.