Protein is often recognized for its role in muscle growth, but it also helps you stay strong, active, and independent as you age. So, while protein might be a hot topic for young athletes, it’s just as important throughout your life.
Why Do You Lose Muscle As You Age?
Starting at age 30, your body slowly begins to lose muscle. By the time you hit 50, that loss speeds up. This gradual decline, known as sarcopenia, increases your risk of frailty, falls, and fractures, which can seriously impact your quality of life.
The good news? It’s never too late to build muscle. With regular movement and the right amount of protein, you can keep your strength, mobility, and independence well into your later years.
Why You Need More Protein As You Get Older
The older we get, the harder it becomes for our muscles to respond to the protein we eat. This is called anabolic resistance. In our last blog post, we talked about how the Recommended Dietary Allowance (RDA) for protein is often too low for people trying to build or maintain muscle. The same is true for older adults, who need significantly more protein to counteract the effects of aging on muscle mass. For example, while young adults typically need around 20 grams of protein after a workout, older adults may need up to 35 grams. That’s about 70% more.
What Does That Look Like On Your Plate?
A good starting point is to increase your daily protein intake by about 20%. That small change can lower your risk of muscle loss by a third. If you normally eat 60 grams of protein per day, a 20% increase means aiming for 72 grams. That’s as simple as adding just one of these to your day:
- Two eggs at breakfast
- A handful of almonds and one string cheese as a snack
- An additional 2 oz of grilled chicken at lunch or dinner
The Secret to Getting The Most Out of Your Protein
While Physical inactivity can reduce your body’s ability to repond to dietary protein, regular exercise can actually reverse it. In fact, exercising before eating protein can make your muscles more responsive to that protein. That’s why staying active is just as important as eating enough protein when it comes to maintaining strength and overall health as you age.
Why Muscle = Longevity
Maintaining muscle mass isn’t just about looking fit—it’s about living longer and healthier. Research shows that:
- People with higher muscle mass have a 30% lower risk of early death
- People with more body fat have a 50% higher risk of early death
Summary
Many people think that muscle loss is just part of getting older, but it doesn’t have to be. By eating more protein and staying active, you can not only slow muscle loss but actually build and maintain muscle over time. So, whether you’re 30 or 70, it’s never too late to start thinking about your protein needs and making exercise a regular part of your routine.
Click here to read our last blog post on The Surprising Link Between Protein Intake and Constipation.
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References:
1.Phillips SM, Chevalier S, Leidy HJ. Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism. 2016;41(5):565-572. doi:https://doi.org/10.1139/apnm-2015-0550
2.Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. 2017;52(6):376-384. doi:https://doi.org/10.1136/bjsports-2017-097608
3.Baum J, Kim IY, Wolfe R. Protein Consumption and the Elderly: What Is the Optimal Level of Intake? Nutrients. 2016;8(6). doi:https://doi.org/10.3390/nu8060359
4.Mary Anne Dunkin. Sarcopenia With Aging. WebMD. Published November 20, 2022. https://www.webmd.com/healthy-aging/sarcopenia-with-aging
5.Sedlmeier AM, Baumeister SE, Weber A, et al. Relation of body fat mass and fat-free mass to total mortality: results from 7 prospective cohort studies. The American Journal of Clinical Nutrition. 2021;113(3):639-646. doi:https://doi.org/10.1093/ajcn/nqaa339
Zhana Ivanova
University of Maryland – Nutrition and Food Sciences
Kay Loughrey, MPH, RDN, LDN Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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Kay Loughrey, MPH, RDN, LDN is a licensed Nutritionist-Dietitian and a weight loss coach with 30+ years of experience in helping people lose weight and develop healthier relationships with food. She coaches her clients nationwide providing weight loss planning, video check-ins, and more. Schedule your free consultation.