Experts suggest that older adults eat around 1 to 1.2 grams of protein per kilogram of body weight, or about half a gram per pound. The best protein sources include lean meats, poultry, eggs, seafood, dairy, nuts, seeds, and soy products.
As you get older, you may develop what’s known as sarcopenia. This is the loss of muscle mass, strength, and physical ability, which, to some degree, occurs typically as you age.
Sarcopenia is related to something called anabolic resistance, which is when your muscles
In people who are sedentary or overweight, anabolic resistance can further increase inflammation and insulin resistance in the body.
For this reason, experts recommend that older adults exercise aerobically for at least
This article discusses how much protein you should aim to eat in older age to ward off sarcopenia and anabolic resistance, and the best sources of protein to choose from.
Eating too little protein can contribute to the progression of sarcopenia and anabolic resistance, as well as malnutrition. This can increase the chance of falling and sustaining a serious injury, which is already a
Experts recommend that older adults eat about 1 to 1.2 grams (g) of protein per kilogram of body weight (0.45 to 0.54 g per pound) each day. Depending on how many calories you eat a day, consider eating:
23 to 31 ounces (oz) a day of meats, poultry, and eggs- 8 to 10 oz of seafood daily
- 4 to 5 oz of nuts, seeds, and soy daily
Other foods, like dairy, also contain some protein. Although eating too much protein can be harmful to the kidneys, older adults may not be eating enough. In fact, people age 71 and older
The National Resources Center on Nutrition and Aging (NRCNA) recommends choosing among the following high protein foods:
| Food | Servings | g of protein |
|---|---|---|
| Beef | 3 ounces (oz) | 24 |
| low fat Greek yogurt | 1 cup | 24 |
| salmon | 3 oz | 22 |
| chicken | 3 oz | 20 |
| cooked lentils | 1 cup | 17 |
| almonds | 0.3 cup | 10 |
| low fat milk | 1 cup | 8 |
| cooked quinoa | 1 cup | 8 |
| chickpeas | 0.5 cup | 7 |
| eggs | 1 large | 6 |
| cooked oatmeal | 1 cup | 5 |
| cooked spinach | 1 cup | 5 |
| green peas | 0.5 cup | 4 |
| avocado | 0.5 cup | 2 |
| apricot | 1 cup | 2 |
That said, it’s also not just about how much protein you eat or what foods you choose, but also when you eat it. It’s a good idea to spread your protein intake evenly throughout the day, including a good source of protein at each meal.
If you have trouble getting enough protein from food alone, you might benefit from protein supplements. However, it’s always a good idea to speak with your healthcare professional or dietitian to determine whether this is right for you and how much supplemented protein you should consume.
Some general tips to keep in mind with regard to protein supplements are:
- Don’t replace meals: Don’t use a protein shake as a replacement for a balanced meal unless your doctor directs you to do so. You may, however, drink it with your meal to help you reach your total protein goal.
- Check the ingredients: Consider what other nutrients you may need to supplement, while making sure your chosen brand does not contain potentially harmful ingredients such as added sugar.
- Keep track:
Track any supplements you take and discuss them with your healthcare professional to prevent overconsumption or interactions with medications. - Spread it out: It may be a good idea to split your supplement consumption into two doses a day. This can help you control your blood sugar levels, especially if you live with diabetes. Ideally, you should take one of the doses after working out, and each dose should provide about 30 g of protein or more.
As you age, you naturally lose muscle mass and strength, and your body gradually has a harder time using protein to build muscle.
Staying active and eating enough protein can help slow this process. Experts recommend at least 150 minutes of aerobic exercise and two days of strength training each week, along with 1 to 1.2 grams of protein per kilogram of body weight daily.
Good protein sources include lean meats, eggs, seafood, dairy, nuts, and soy. If you can’t get enough protein from food, talk with your doctor or dietitian about using supplements.