Why Protein Is Important for Older Adults

• Maintains Muscle Mass: Helps counteract the 30-50% muscle loss experienced between ages 40-80.
• Supports Body Functions: Aids in hormone production, enzyme activity, and neurotransmitter creation.
• Reduces Fall Risk: Stronger muscles improve balance and mobility.

Recommended Protein Intake

• National Academy of Medicine Recommendation: 0.36 grams per pound of body weight (54 grams for a 150-pound person).
• For Older Adults:
• Increased Needs: 0.45-0.55 grams per pound (68-83 grams for a 150-pound person).
• Chronic Illness or High Activity: Up to 0.68 grams per pound (102 grams for a 150-pound person).
• Spread It Out: Aim for 25-30 grams of protein per meal to optimize muscle synthesis.

Best Protein Sources

• Animal-Based:
• Complete proteins with all 9 essential amino acids.
• Examples: Meat, poultry, fish, eggs, dairy.
• Plant-Based:
• Includes beans, lentils, nuts, seeds, soy, and whole grains.
• Some, like quinoa and soy, are "complete proteins." Combine others (e.g., rice + beans) to meet amino acid needs.
• Considerations: Larger portions may be needed to match the protein density of animal sources.

Additional Tips

• Protein-Enriched Foods: High-protein pastas and cereals can supplement intake, but watch for added sugars or low fiber content.
• Protein Powders and Drinks:
• Useful for those with low appetites or difficulty chewing.
• Choose options with minimal additives and low sugar.
• Be cautious of potential contaminants (e.g., heavy metals).

Health Considerations

• Weight Loss: Protein boosts satiety, making it easier to maintain or lose weight.
• Underweight Individuals: Work with a dietitian to balance protein and caloric intake.
• Kidney Health: Excess protein can exacerbate chronic kidney disease—consult a doctor if needed.

Plant-Forward Eating Style

• Reduce reliance on animal products without eliminating them entirely.
• Popular and sustainable: The plant-based food market grew 25% in 2020, double the rate of traditional foods.

Prioritizing protein through balanced, nutritious meals supports strength, energy, and overall health as you age.

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