Different types of proteins found in one's diet.
Different protein food sources including meat, beans, nuts, and eggs.

Protein. You’ve heard of it, and doctors and registered dietitians assess if you’re getting enough of it. But what is it actually, and why do we need more of it when we age?

What is protein?

Protein is made up of amino acids, which are the building blocks of our bodies, it’s the framework to all our cells! There are 20 different amino acids that our bodies need – 9 of which are essential. Meaning our bodies can’t make them on their own. Instead we get these essential amino acids from our diet. 

Diagram showing how amino acids are the "bricks" that create protein.

Why do we need protein? 

Drawing of a person's arm flexing, in which the arm is made up of different protein types.

Our body needs dietary protein to help maintain and support muscle mass and other many functions during all life stages. As we age however, the requirement of protein increases in order to maintain and support our changing bodies. 

The Recommended Dietary Allowance (RDA) is the recommended daily intake of a nutrient. The RDA for protein is 0.8 grams per kilogram of body weight. If you weigh 65 kg (143 pounds), your recommended amount would be around 52 grams of protein per day. 

There have been studies that suggest the RDA of protein of 0.8 grams per kilogram is not enough to maintain muscle mass as we age. In fact in these studies, the individuals lost muscle mass in their arms and thighs.1

This is important because as we’ve established, protein maintains our muscle mass!

Maintaining Muscle Mass with Age

Older man flexing his bicep to show his strength.

Why is it important to maintain proper muscle mass, especially as we age?

The reduction of muscle mass can increase weakness/fatigue and ultimately, impact mobility – both of which may increase the risk of falls and fractures.2 

Adequate protein intake also helps with an array of other functions in our bodies.

We need protein to help build and repair muscle, skin, and other body tissues in our body. So, when we have a wound, protein assists in the healing process.

Protein also helps fight infection- remember because it’s a building block of every cell in our body! That means it’s the building block of white blood cells, our immune system warriors. 

Basically, protein intake is essential to our health and livelihood. And as we age, we want to be able to experience life with less mobility issues and less health scares. One step to this is adequate protein intake! 

So how much do I need then?

Kitchen counter with food scale and measuring utensils.

Although a clear recommendation has not been established yet for how much protein the aging community should consume, current studies and scientific literature suggest that individuals 65 years old and older are recommended to intake 1-1.2 grams of protein per kilogram of body weight per day. This has been shown to both gain and maintain muscle mass and function.3 

So our example of a 65 kg (143 pounds) individual 65 years of age or older, that’s 65-78 grams of protein per day/kg body weight, which is a 25-50% increase over the RDA amount of 0.8 grams. 

If you were to consume the RDA amount of 0.8 g protein/kg, you would only be meeting 66-80% of what is recommended for your age group!

Even more staggering, it’s estimated that 38% of adult men and 41% of adult women have dietary protein intakes below the RDA4 of 0.8 grams of protein/kg of bodyweight per day. 

Why is increasing our protein intake important as we age? 

Group of seniors smiling.

As we age above 65 years old, studies suggest that our bodies don’t work as well to utilize protein3 , especially when the intake is around the RDA 0.8 gram amount. Furthermore, we know this is a pretty big deal as dietary protein is essential to maintain our bodies health. This is why increasing protein intake can help improve and overcome this issue we see in the aging community! 

Now let’s talk about where to find protein in our diets! 

Different protein types found in our diet including meat, eggs, nuts, and dairy products.

There’s two forms of protein, heme and non-heme. This just means protein that comes from animal-based sources (heme protein) or from plant-based sources (non-heme). 

Animal-based proteins are considered to be complete protein sources as they have all of the previously mentioned essential amino acids that we can only get from our diets. 

Plant-based proteins are considered to be incomplete proteins. However, you can get all the essential amino acids you need from plant foods, as long as you rotate your selection! 

Both are great sources of protein depending on your personal diet beliefs! 

Healthy lean meats are recommended as they have less saturated fats. Saturated fats can cause strain on your heart, and increase your risk of heart related diseases. 

  • Turkey, chicken, ground lean beef, salmon, tuna and eggs are fantastic options if you choose to incorporate animal-based protein in your diet. 

Dairy products also are great sources of animal protein if your diet allows. 

  • Plain yogurt, low-fat milk and cottage cheese are all great ways to increase your protein intake, and are fun to dress up! Make a yogurt bowl with your favorite fruits, nuts and seeds, add a little honey and you’ve got a great snack! 

Plant-based proteins have increased benefits as they do not contain saturated fats. Saturated fats only come from animal protein sources. 

  • Legumes like lentils, beans and peas, soy-based products like tofu, edamame and tempeh, quinoa, and nuts like peanuts, almonds and walnuts! 

Preparing protein rich meals

Spoon filled with various types of protein, specifically nuts and dried fruit.

When preparing meals, a good rule of thumb is to look at how your plate is distributed – do I have a protein source? Roughly how much?

This can be an easy google search before preparing your meal to know roughly how much protein is on the plate! 

  • 4 oz of chicken has 31 grams of protein
  • 4 of salmon has about 23 grams of protein
  • 4 oz lean turkey has about 30 grams of protein
  • 4 of salmon has about 23 grams of protein
  • 1 egg has around 6 grams of protein
  • ½ cup plain yogurt has about 12 grams of protein
  • ½ cup plain yogurt has about 12 grams of protein
  • 2 tbs of peanut butter has about 8 grams of protein
  • 1 cup of lentils has about 18 grams of protein
  • 1 cup of quinoa has around 8 grams of protein 
  • ½ cup tofu has around 10 grams of protein

Incorporating adequate amounts of protein, whether from both plant and animal protein, or if you’re vegetarian/vegan with plant-based proteins, is essential to keeping us healthy and enjoying life while we age! 

Thank you so much to our guest author, Madeline Belaustegui, RDN, LD!

Have the Strength to Live Life to the Fullest!

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References 

  1. Evans WJ. Protein Nutrition, Exercise and Aging. Journal of the American College of Nutrition. 2004;23(sup6):601S609S. doi:10.1080/07315724.2004.10719430
  2. Preserve your muscle mass. Harvard Health. Published February 19, 2016. https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass#:~:text=After%20age%2030%2C%20you%20begin
  3. Webb, PhD, RDN D. Protein for Fitness: Age Demands Greater Protein Needs. Todaysdietitian.com. Published 2015. Accessed 2015. https://www.todaysdietitian.com/newarchives/040715p16.shtml

Baum J, Kim IY, Wolfe R. Protein Consumption and the Elderly: What Is the Optimal Level of Intake? Nutrients. 2016;8(6):359. doi:10.3390/nu8060359

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