Contrary to common belief, older adults need more protein than younger people to maintain muscle.
Nearly half (46%) of people aged 51 and older do not meet the daily recommended protein intake.
Experts suggest older adults aim to consume at least 0.45 grams of protein per pound of body weight daily.
High-protein options can include Greek yogurt, cottage cheese and eggs for breakfast; nut butters, quinoa and edamame for lunch; and lean meats, fish, tofu or lentils for dinner.
Eating more protein is only half the battle; movement (including resistance training) is a critical partner to diet.
Protein is an essential macronutrient that supplies our bodies with the building blocks it needs to produce and repair cells, tissues, bones and muscles.
Even if you’re aware of how much protein you need daily, like many older adults, you may not actually be getting it. A study published in the Journal of Nutrition, Health & Aging found that almost half (46%) of individuals 51 and over don’t meet daily protein requirements for seniors.
The fact is that nutritional health needs change naturally as we age, and we must learn how to account for these changes to maintain optimal wellness. The following article details the protein needs of aging adults, complete with suggestions and tips for maximizing your protein intake and combating age-related muscle loss.
In short, yes, protein requirements naturally increase over time. When it comes to muscle mass, if you don’t use it, you lose it, and Harvard Medical School confirms that this makes it more difficult to gain as well as maintain muscle after middle age, necessitating higher daily protein intake.
Additional Harvard research speaks to the prominence and impact of sarcopenia — defined as age-related muscle loss — which “can begin at around age 35 and occurs at a rate of 1-2% a year for the typical person. After age 60, it can accelerate to 3% a year.” Naturally, this affects your body’s fundamental strength and physiology, including the ability to retain water. The severity of age-related muscle loss varies widely from person to person.
Furthermore, the National Institute on Aging (NIA) concludes that “average decline of strength and power with aging can be substantially slowed down by maintaining an active lifestyle,” suggesting that adopting healthy habits can potentially combat and lessen the effects of sarcopenia.
Multiple sources confirm that protein absorption declines with age. A Nutrients journal publication confirms that “current recommended protein intakes for older people do not account for the compensatory loss of muscle mass that occurs on lower protein intakes. Older people have lower rates of protein synthesis and whole-body proteolysis in response to an anabolic stimulus.” But how much protein do older adults really need?
The actual recommended amount of daily protein per person varies according to a handful of factors, including height, weight, age, sex and activity level. Generally speaking, older adults should consume at least 1 gram per kilogram of body weight per day (or 0.45 grams of protein per pound of body weight daily). This suggestion is corroborated by an AARP article featuring insights from registered nutritionist Stephanie Kay and Stuart Phillips, a kinesiologist who studies muscle loss and aging in his lab at McMaster University in Ontario, Canada.
Harvard Health, however, also warns that “while consuming enough protein to support muscle gains is important for overall health, too much protein can also lead to health issues.” Excessive protein consumption can actually be harmful, causing dehydration or aggravating kidney problems for those with pre-existing renal conditions.
It’s always a good idea to consult with a registered dietician for specific suggestions or a supplement regimen based on your lifestyle and health needs.
Yes, decreased muscle mass is a natural part of the aging process, but we are not powerless against it. As Dr. Thomas W. Storer, director of the exercise physiology and physical function lab at Harvard-affiliated Brigham and Women's Hospital, states, "It is never too late to rebuild muscle and maintain it."
For most people, building muscle is an achievable goal later in life, with the proper routine. For example, NIA-supported scientist Roger A. Fielding, Ph.D., says strength and resistance training (i.e., weightlifting) are especially effective in helping older adults to increase muscle mass. More specifically, Fielding and his colleagues attest that “the best recipe for improving physical function and avoiding disability is a combination of walking and resistance training.”
Participating in a mix of aerobic exercise (i.e., cardio), strength training (i.e., lifting weights) and balance practice (i.e., yoga) is the general recommendation for older adults. Like Fielding, Dr. Storer recommends progressive resistance training (PRT), where workout volume is gradually increased as performance improves.
Recruit a qualified medical professional to assist you in developing the right regimen for your lifestyle.
Protein shakes and meat products aren’t the only ways to get more protein in your diet. Plenty of foods contain complete protein, and they can be incorporated into virtually any meal throughout the day.
Try having Greek yogurt or cottage cheese with your breakfast, in addition to eating high-protein foods such as eggs (or egg whites for slightly less cholesterol). For example, whip up an egg white omelette with spinach and cottage cheese in the morning.
For lunch, nut butters (e.g., peanut and almond) on whole-grain bread are an easy option, or you can add some ricotta cheese or cruciferous vegetables like broccoli to a dish. Spruce up a salad of mixed greens by adding edamame or almond slices in addition to grilled chicken and fresh veggies.
Pair your typical supper with a complete protein like quinoa, or toss some hemp or chia seeds into soup. Turkey meatloaf and sweet potatoes are a classic dinner combination rich in nutrients as well. Dinner should always include a hearty protein source, such as:
Fish such as salmon, tuna and cod
Lean meats such as chicken and turkey
Tofu
Beans and lentils such as chickpeas
It’s true that we need a higher amount of protein as we age to offset the effects of sarcopenia. Eating more protein is a good place to start, but intentional movement is also critical for retaining muscle mass as we age. Age-related muscle loss is natural, but we can make efforts to slow it down by ensuring we get enough protein and regular, diversified exercise.
A Life Plan Community (sometimes known as a continuing care retirement community or CCRC) inspires healthier living by providing nutritious chef-prepared meals centered on the specific needs of older adults, plus numerous opportunities for staying active.
To explore the other ways that Life Plan Communities support a lifestyle rooted in holistic wellness, check out Your Best Life: A Holistic Guide to Senior Wellness.