Reviewed by Dietitian Casey Wing, RD, CD
Credit: Getty Images. EatingWell design.
Key Points
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Adults over 50 typically require 1 to 1.2 grams of protein per kilogram of body weight each day to maintain muscle health.
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Distributing protein intake evenly throughout the day by including it in both meals and snacks enhances muscle preservation.
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Diversify your protein sources by combining legumes, grains, eggs, and nuts to meet daily requirements.
As we age, the importance of protein in our diet grows, yet many adults over 50 may be falling short. The general guideline for protein intake is set at 0.8 grams per kilogram of body weight. However, studies indicate that older adults could greatly benefit from increased protein consumption due to the natural decline in muscle mass and strength associated with aging. So, how much protein should you actually aim for after the age of 50? Here’s what experts suggest.
How Much Protein You Should Eat Every Day
Protein requirements are elevated for adults over the age of 50. “This is due to a natural reduction in muscle mass with aging, known as sarcopenia, which increases the need for dietary protein to maintain muscle health,” states Lauren Manaker, M.S., RDN, LD.
While the Recommended Daily Allowance (RDA) is 0.8 grams per kilogram of body weight, many nutrition experts suggest that older adults should aim for 1 to 1.2 grams per kilogram daily. For example, a person weighing 150 pounds would require approximately 68 to 82 grams of protein each day. This guidance can vary, and individual needs may differ.
Factors such as illness, age, activity level, medical conditions, and overall health can significantly influence protein requirements. “In addition, hormonal shifts, particularly those related to menopause, can impact muscle mass and protein metabolism,” adds Manaker. To determine personalized protein needs that support your health and goals, consulting with a registered dietitian can be invaluable.
Why You Need Protein
“Protein is indispensable for nearly all bodily functions,” emphasizes Manaker. Its role extends beyond gym performance; “It provides the foundation for muscles, bones, skin, and organs, and is essential for the formation of enzymes, hormones, and antibodies,” she explains. Additionally, protein is crucial for both brain health and the immune system.
With aging, protein needs change due to physiological factors that diminish muscle mass and affect the way the body metabolizes and utilizes protein. “Both bone and muscle tissues undergo gradual breakdown as you age,” clarifies Toby Amidor, M.S., RD. “As you get older, the breakdown rate for both increases, leading to sarcopenia, which involves progressive loss of muscle mass, strength, and functionality.” Studies show that after 30, muscle mass declines by approximately 0.3% to 0.8% annually, while muscle strength diminishes by 2% to 4% each year, particularly after the age of 50 or 60.
The loss of muscle mass and strength can hinder mobility and heighten the risk of falls and fractures. Research indicates that higher protein intake—defined as at least 1 to 1.2 grams per kilogram per day—is linked to a lower likelihood of progressing from pre-frailty to frailty and could facilitate a return to a non-frail state. This is crucial since increased frailty can drastically limit mobility and raise the risk of falls.
Moreover, the body’s ability to respond to protein diminishes with age. “Older adults become less efficient at utilizing protein, which means they require slightly more protein to achieve the same effects as younger individuals,” comments Lisa Young, Ph.D., RDN. In other words, the muscle tissue’s responsiveness to dietary protein or exercise is reduced, necessitating increased stimuli to promote the protein synthesis needed for muscle preservation. This phenomenon is known as anabolic resistance.
In summary, sufficient protein intake after 50 is vital for maintaining muscle health and promoting healthy aging.
Tips to Incorporate Protein
Consider these expert-approved strategies to ensure you meet your protein needs across meals and snacks.
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Distribute protein intake throughout the day. “It’s beneficial to include some protein with each meal rather than saving most for dinner,” suggests Young. This distribution ensures you consume adequate protein to support muscle and overall health.
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Incorporate protein into snacks. Manaker advocates for hard-boiled eggs as a quick snack option. They are not only rich in high-quality protein but also contain choline, a nutrient beneficial for brain health at any age. Each egg contributes about 6 to 8 grams of protein, depending on its size.
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Utilize a variety of protein sources at meals. Many foods can provide protein; consider pairing whole grains, legumes, animal proteins, plant proteins, and seeds for well-rounded meals. Enhance salads and stir-fries with beans or edamame, cook oats in dairy or soy milk to increase protein, or top bowls, soups, or pastas with seeds, nuts, cheese, or nutritional yeast. These small adjustments can significantly boost your overall protein intake.
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Begin your day with a protein-rich breakfast. Many older adults find it challenging to meet their protein requirements, especially at breakfast. Young recommends starting the day with a protein-packed breakfast to establish a positive dietary pattern. Options like Greek yogurt with fruit or eggs on whole-grain toast are excellent choices. Amidor suggests cooking oatmeal in dairy or soy milk to enhance its protein content. Initiating your day with a protein-rich breakfast can help you achieve your daily protein goals.
Our Expert Take
For many individuals over 50, adopting a higher protein intake of 1 to 1.2 grams per kilogram of body weight per day can significantly aid in preserving muscle, strength, and mobility. The crucial strategy is to distribute protein intake evenly throughout the day, including it in each meal and snack, rather than concentrating it in one meal. Incorporating a variety of protein sources into your diet keeps meals enjoyable while also diversifying nutrient intake. Simple habits—such as starting with a protein-dense breakfast, adding legumes to meals, or sprinkling seeds, nuts, cheese, or nutritional yeast atop dishes—can make it more manageable to meet these heightened protein needs.
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