How Much Protein Should We Eat as We Get Older and Why?

Protein is a vital macronutrient for maintaining muscle mass, supporting bone health and promoting overall well-being. As we age, our protein needs often increase due to changes in metabolism, muscle function and the body’s ability to process nutrients efficiently.

But how much protein should we aim to eat, and why is it important as we grow older?

Why Protein is Crucial as We Age

1. Preserving Muscle Mass:?As we age, we naturally lose muscle mass—a process known as sarcopenia. This loss can begin as early as our 30s and accelerates after 50, with adults losing approximately 1-2% of muscle mass each year. Protein plays a key role in preventing this decline by supporting muscle repair and growth, especially when paired with resistance exercise.
2. Improving Bone Health:?Protein is essential for bone strength. As we age, bone density decreases, which increases the risk of fractures and osteoporosis. A diet sufficient in protein, along with calcium and vitamin D, helps maintain bone health and reduce the risk of fractures.
3. Supporting Recovery and Immune Function:?Protein helps repair tissues, support immune function, and maintain healthy skin and organs. These functions are particularly important as the body becomes less efficient at repairing itself with age.

How Much Protein Do We Need as We Age?

The British Nutrition Foundation (BNF)?recommends that adults consume at least 0.75g of protein per kilogram of body weight per day. However, research suggests that older adults may benefit from higher protein intake, with many experts recommending 1.0-1.2g per kilogram of body weight?for healthy ageing.

For an individual weighing 70kg (11 stone), this would equate to:

• Standard Adult Intake: 52.5g of protein per day.
• Recommended for Older Adults: 70-84g of protein per day.

When and How to Eat Protein

Distribute Protein Evenly Throughout the Day

To maximise muscle protein synthesis, it’s important to spread your intake across meals.

Rather than consuming most of your protein at dinner, aim to include a source of protein in every meal.

• Breakfast: Greek yoghurt with nuts and berries or scrambled eggs on whole-grain toast.
• Lunch: A chicken, tofu, or tuna salad with a mix of leafy greens.
• Dinner: Grilled salmon with quinoa and roasted vegetables.
• Snacks: Cottage cheese, a handful of nuts, or a protein shake.

Include High-Quality Protein Sources

Focus on nutrient-dense foods that provide a complete amino acid profile.

Excellent sources include:

• Animal-Based Proteins: Lean meats, fish, eggs, and dairy products.
• Plant-Based Proteins: Beans, lentils, tofu, tempeh, quinoa, and nuts.

What About Protein Supplements?

For those struggling to meet their protein needs through diet alone, protein supplements like whey protein or plant-based powders can be a convenient option. Older adults who have reduced appetites or increased activity levels may find them particularly helpful.

Tip: Look for a high-quality supplement with minimal added sugar or artificial ingredients, and consult a healthcare professional before starting.

Key Considerations:

1. Exercise is Essential
2. Adjust Based on Activity Levels and Health
3. Stay Hydrated

Protein is an essential building block for a long, strong, and active life.

By understanding how much you need and incorporating it into your diet consistently, you can help maintain muscle mass, support bone health, and enhance overall vitality as you age. Just remember that the combination of good nutrition and regular exercise is the key to healthy ageing!

Contact me for more on how to balance diet and exercise for a strong and healthy life.