Maintaining a healthy protein intake is essential as you age. During your younger years, it’s recommended to consume approximately 0.8 grams of protein for every kilogram of body weight each day (which translates to about 0.36 grams per pound for those using the imperial system). As you grow older, this requirement increases to roughly 1.0–1.2 g/kg (or 0.45–0.54 g/lb). The aging process reduces the body’s efficiency in using protein for muscle building, so a higher intake is necessary to maintain muscle mass.
Adequate protein supports the prevention of sarcopenia—the age-related loss of muscle mass, strength, and function. Additionally, it plays a crucial role in metabolic health, immune function, and hormone regulation, according to Lon Ben-Asher, MS, RDN, LD/N, a registered dietitian/nutritionist at the Pritikin Longevity Center.
When it comes to the source of your protein, most experts, including Ben-Asher, recommend prioritizing plant-based options over meat for sustained health benefits. He notes, “Processed or red meats like beef, bacon, and ham are consistently linked to cardiovascular diseases and have increased cancer risks, as identified by the WHO as a Group 1 carcinogen.”
This is why Ben-Asher favors plant protein sources such as tofu, tempeh, TVP (textured vegetable protein, made from soybeans), beans, lentils, peas, and chickpeas. He also includes nutritious fish such as salmon, trout, and mahi-mahi to round out his protein intake.
Opting for plant-based proteins offers an additional advantage, according to Ben-Asher. The dietary fiber and phytonutrients present only in plants serve as nourishment for the beneficial microorganisms that inhabit the gut microbiota.
“This promotes a healthy immune response, proper gastrointestinal function, mental well-being, hormonal balance, inflammation reduction, nutrient absorption, and brain health—all vital factors contributing to healthy aging,” he explains.
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Courtesy Elizabeth Shaw, MS RDN CPT
In conclusion, as we age, it’s crucial to adapt our dietary habits, particularly concerning protein intake. Prioritizing plant-based sources not only helps meet our protein needs but also supports overall health and longevity. By consciously choosing nourishing foods, we can enhance our quality of life and promote healthy aging.
