Protein often gets associated with gym workouts and bodybuilding. But maintaining muscle matters throughout life, particularly as we get older.
Everyday activities such as carrying shopping, climbing stairs and getting out of a chair all rely on muscle strength. Getting enough protein is one part of looking after that strength.
Why do protein needs change?
With age, muscles can become less responsive to the protein we eat. This is known as anabolic resistance.
Put simply, the body may need a stronger nutritional stimulus to support muscle maintenance. Lower activity levels, illness and a smaller appetite can make meeting those needs more difficult.
How much protein do older adults need?
Expert groups commonly suggest around 1.0–1.2g of protein per kilogram of body weight each day for healthy older adults.
For someone weighing 70kg, that works out at approximately 70–84g daily. This is a general guide, and individual requirements can differ.
Make protein part of everyday meals
Rather than leaving most of your protein until dinner, include a source at breakfast, lunch and your evening meal.
Options include:
- Eggs, Greek yoghurt or milk at breakfast.
- Chicken, tuna, tofu or beans at lunch.
- Fish, lean meat, lentils or soya foods at dinner.
Check labels and portions, as protein content varies between foods and products.
Do you need a protein shake?
A varied diet can provide enough protein. A shake can be a convenient way to fill a gap when meals fall short, but it should complement your food rather than replace balanced meals.
Keep your muscles working too
Nutrition and activity work together. The NHS recommends activities that improve strength, balance and flexibility on at least two days each week for adults aged 65 and over.
Resistance bands, suitable weights and exercises using your own body weight can all be options, depending on your ability.
Protein is relevant at every age. Looking after your muscles is about supporting everyday life as well as exercise.
This article provides general information. If you have kidney disease, a prescribed diet or other medical needs, ask your healthcare professional before changing your protein intake.
Protein guidance for this article comes from ESPEN. Click here to read the article.