The Importance of Protein In Aging:
How Much Do You Need?
Why Protein Matters as We Age
As we get older, our bodies naturally lose muscle mass, a condition called sarcopenia. Without enough protein and regular movement, this can lead to weakness, increased risk of falls, and a slower recovery from illness or injury. Protein also helps:
Support bone health – Reduces the risk of fractures and osteoporosis.
Boost immune function – Helps the body fight infections and heal wounds.
Maintain energy levels – Keeps you feeling fuller for longer and helps sustain daily activities.
Support healthy weight – Preserves lean muscle mass while preventing unwanted weight gain.
How Much Protein Do You Need?
General guidelines suggest that adults should aim for 0.45 to 0.6 grams of protein per pound of body weight per day. That means if you weigh 150 pounds, you should be consuming between 68-90 grams of protein daily. However, individual needs may vary based on activity level and health conditions, so check with your doctor or a registered dietitian for personalized recommendations.
Best Sources of Protein for Older Adults
Lean Meats & Poultry – Chicken, turkey, and lean cuts of beef or pork.
Fish & Seafood – Salmon, tuna, and shrimp provide both protein and heart-healthy omega-3s.
Eggs – A highly nutritious, easy-to-digest protein source.
Dairy Products – Greek yogurt, cottage cheese, and milk offer protein and calcium.
Beans & Lentils – A great plant-based option packed with fiber and protein.
Nuts & Seeds – Almonds, walnuts, chia seeds, and flaxseeds provide protein and healthy fats.
Tofu & Tempeh – Excellent vegetarian alternatives rich in protein.
Protein is often called the building block of life, and as we age, it becomes even more essential. It helps maintain muscle strength, supports immune function, and plays a vital role in recovery and overall well-being. Yet, many older adults don’t get enough protein in their daily diets. Understanding how much protein you need—and where to get it—can make a big difference in staying strong and active.
Nutrition and Community Support
Getting enough protein daily can be challenging, especially for older adults who may find it difficult to cook regularly. That’s where Meals on Wheels can help—by delivering balanced, protein-rich meals that support strength, energy, and well-being.
A Note on Medical Advice
Senior Citizens Inc. is dedicated to sharing helpful and informative resources to support healthy aging. However, this article is for educational purposes only and does not replace medical advice. Always consult your doctor or a registered dietitian for personalized guidance.
By prioritizing protein in your diet, you can maintain muscle, stay active, and continue to age successfully!