Do You Need More Protein As You Age?

As we age, our bodies undergo numerous physiological changes—from muscle loss to shifts in metabolism—that impact how we process nutrients. One question that often comes up is whether we need to increase our protein intake as we get older. The short answer? Yes, most adults benefit from consuming more protein with age, and there are good reasons why.

Why Protein Becomes More Important with Age

Starting around the age of 30, adults naturally begin to lose muscle mass in a process known as sarcopenia. This loss accelerates over time, especially after 60, and contributes to reduced strength, balance issues, and slower recovery from injuries. Protein plays a key role in muscle repair and maintenance, making it crucial for preserving lean body mass.

Additionally, older adults experience a phenomenon called anabolic resistance—essentially, the body’s reduced ability to utilize protein efficiently for muscle synthesis. To overcome this resistance, research suggests older individuals may need higher protein intakes compared to younger adults.

How Much Protein Do You Actually Need?

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults. However, many experts believe this baseline is too low for older adults aiming to preserve muscle mass and overall function.

Recent studies recommend:

• 1.2 to 1.5 grams per kilogram of body weight per day for healthy older adults
• 1.5 to 2.0 grams per kilogram for those who are physically active or dealing with chronic illness or injury recovery

For a 150-pound (68 kg) individual, this equates to roughly 80 to 130 grams of protein daily, depending on activity level and overall health.

Timing and Quality of Protein Matter

It’s not just about how much protein you consume—it’s also about when and what kind. Studies show that distributing protein intake evenly across meals (rather than consuming most at dinner) supports better muscle protein synthesis throughout the day.

Additionally, focusing on high-quality protein sources is essential. Options include:

• Lean meats and poultry
• Fish and seafood
• Eggs
• Dairy products like yogurt, milk, and cheese
• Plant-based proteins such as lentils, beans, tofu, and quinoa

Combining plant proteins to ensure a complete amino acid profile is especially important for those following a vegetarian or vegan diet.

Other Benefits of Higher Protein Intake

Beyond muscle maintenance, adequate protein can aid in:

• Bone health: Protein supports bone density, reducing the risk of osteoporosis and fractures.
• Weight management: Protein helps control appetite by increasing satiety, which is beneficial for maintaining a healthy weight.
• Immune function: Adequate protein is necessary for producing antibodies and supporting overall immune health.

Summing Up

Aging doesn’t mean accepting a gradual decline in strength and function. Adjusting your diet to include more protein is a simple, research-backed strategy to maintain muscle mass, support bone health, and stay active well into later years. Whether through lean meats, dairy, or plant-based options, focusing on consistent, quality protein intake is one of the best nutritional moves you can make as you age.