Aging can negatively affect muscle mass and strength, but that’s not a big concern for older adults who remain active. A 75-year-old who continues to exercise and eat healthy can have more muscle and muscular strength than a sedentary 45-year old.
Protein is necessary for building, maintaining and strengthening muscle and bone. It’s vital to support many bodily functions, including mobility, injury repair, a strong immune system, and recent studies show a link to stroke prevention.
Adequate dietary protein, combined with physical activity, significantly slows muscle loss as we age (sarcopenia). And having more muscle means a faster metabolism because muscle is highly active tissue. Therefore, losing weight and/or maintaining a healthy bodyweight can continue as we age.
The minimum recommendation for sedentary adults of any age is 0.8 grams of protein per kilogram of body weight. However, most experts agree active people, especially those in training, require more protein than sedentary people. Extra protein for those highly active is vital to repair exercise-induced muscle damage. And it maintains muscle by replacing any protein used as an energy source during exercise.
Experts suggest active adults over 50 have about 25-30 grams of protein at each meal. Examples are a salmon sandwich (1/3 can salmon with two slices whole grain bread) with one cup milk, or 2-3 ounces chicken breast on ½ cup quinoa with one cup broccoli.
Here are grams of protein in average servings of some common foods:
Animal sources:
- Six ounces of plain Greek yogurt provide 18 grams of protein.
- ½ cup cottage cheese provides 14 grams.
- Three ounces cooked turkey or chicken, 24 grams.
- One cup milk, 8 grams.
- Three ounces fresh fish cooked, 20 grams.
- ½ can tuna, 15 grams, 1/3 can salmon, 15 grams.
- One ounce cheese, 7 grams.
- One whole egg, 6 grams. Two egg whites, 8 grams.
Plant sources:
- ½ cup cooked quinoa, 4 grams.
- Two slices whole grain bread, 7 grams.
- ½ cup cooked beans/legumes, 9 grams.
- 1/4 cup or 1 ounce all types of nuts, 6 grams (average).
- Two tablespoons peanut butter, 8 grams.
We begin to lose muscle mass at about age 40. Many older individuals, active or not, don’t get enough protein to meet their bodies’ needs, especially if they aren’t getting enough daily calories. You need adequate calories (a balanced ratio of protein, carbohydrate and fat) to fuel your daily activities, particularly if you are highly active. So don’t increase only your protein. Too much of anything is not always a good thing — and that includes protein.
If you need clarity about your personal protein needs, visit a Registered Dietician, especially if you have kidney issues.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.