As you age, protein needs increase. Nutrition experts explain why that’s important.
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Key Points
- Protein needs may increase after 60 to help maintain muscle and strength.
- Spread protein across meals and pair it with regular resistance exercise.
- Whole-food sources can help you meet your protein needs, with supplements as needed.
As you’ve gotten older, you may have heard that you need to pay more attention to protein. And there’s a good reason for that.
“Protein needs become increasingly important with age as we gradually lose muscle and become less efficient at using dietary protein to maintain it,” says Lavanya Kethamukkala, RDN, CLT, LDN. This also affects how protein supports other important functions, including immune health and injury prevention.
Importantly, many adults aren’t eating enough protein later in life. “Inadequate protein intake is common with age—about one-third of men and half of women in the United States over 71 fall short—often due to reduced appetite, dental or digestive issues, financial constraints and social isolation,” says Kethamukkala.
This may have you wondering: How much is enough? We asked nutrition experts to discuss the latest research on protein needs in people over 60, as well as some practical advice for upping your intake.
Why Protein Needs Change After 60
More Protein Is Needed for Muscle Building and Repair
“As we age, muscle becomes less responsive to the muscle-building effects of both dietary protein and physical activity,” says Stuart M. Phillips, Ph.D., FACSM, FCAHS, FRSC. This effect is often called anabolic resistance, and it’s associated with a decline in muscle mass with age.
Because of this, older adults may need more protein to support muscle growth and repair. “Older adults may therefore need a larger protein dose at each meal to produce the same response seen in younger adults,” says Phillips.
This is particularly relevant as you get older, since older adults are at an increased risk of age-related muscle loss, or sarcopenia. “Sarcopenia can set off a domino effect of negative health outcomes such as frailty, falls, functional disability, malnutrition and increased mortality,” says Kathleen Oswalt, M.S., RDN.
However, Phillips notes that protein intake doesn’t work in isolation. Exercise, especially resistance training, is essential for maintaining and building muscle mass. “Exercise sensitizes muscle to the amino acids supplied by protein and is the strongest available stimulus for maintaining muscle and strength,” he says.
“Despite how protein is discussed on social media and in gym settings, having helpful stress on muscles through exercise is even more important than protein intake,” adds Kelly Jones, M.S., RD, CSSD. So while protein intake supports muscle building and repair, regular strength training is essential, too.
Protein Aids in Injury and Illness Prevention
Protein goes well beyond muscle health. “When protein isn’t eaten in adequate amounts, we can experience a variety of negative effects, including muscle loss and weakness, frequent illness, stress fractures, brittle hair and nails and more,” says Oswalt.
Dietary protein contributes to immune health, with many amino acids playing a role in immune cell growth and function. Some research shows that low protein intake is linked with a higher risk of infection and poorer health outcomes. This is also connected to age-related muscle loss, where more muscle is associated with better survival and more active, healthy aging.
“Sarcopenia can affect much more than muscle,” says Kethamukkala. “It is associated with poorer recovery from illness or surgery, longer hospital stays and increased risk of adverse health outcomes.”
How Much Protein Do You Need?
While individual needs vary, many adults over 60 can benefit from adding more protein to their diet.
“For healthy adults over 60, I generally recommend approximately 1.2 to 1.6 grams of protein per kilogram of body weight per day,” says Phillips. When using pounds, this equals 0.55 to 0.73 grams per pound per day. “For a 70-kg, or 154-pound, person, that is about 84 to 112 grams daily,” says Phillips.
This range is supported by research, with many studies suggesting that older adults may benefit from up to 1.6 g/kg/day (0.73 g/pound/day). However, these studies often focus on preserving and building muscle, with strength training included in the participants’ routines, or on people at risk of malnutrition or illness. For adults who are not physically active and don’t have other factors that increase protein needs, intake may be closer to 1.2 g/kg/day (0.55 g/pound/day).
“No protein intake can completely prevent age-related muscle loss, but this range, combined with regular resistance exercise, can help preserve muscle and strength,” says Phillips.
Phillips also recommends spreading your intake throughout the day. “Ideally, protein should be divided across three or four meals, with roughly 25 to 40 grams per meal, depending on body size.”
How to Get More Protein
Protein sources can be divided into two categories: food and supplements. Protein supplements like protein powder, bars, cereals and shakes can contribute to total protein intake, especially when convenience is a factor. However, nutrition experts recommend getting most of your protein from whole-food sources while relying less on supplements.
Food Sources of Protein
“The best protein sources are those that provide all the essential amino acids, particularly leucine, in a readily digestible form,” says Phillips. “Dairy foods, including Greek yogurt, milk and cottage cheese, as well as eggs, fish, poultry and lean meat, are excellent choices.”
That said, plant-based proteins can also fit, but it’s best to vary your sources to ensure you’re getting all the essential amino acids, since few plant-based proteins contain all of them in meaningful amounts. “Good plant-based options include soy milk, tofu, tempeh, edamame, lentils, beans, peas, seitan, nuts, seeds and higher-protein whole grains,” says Phillips. “Soy is especially useful because it has a strong essential amino acid profile.”
Here are some examples of high-protein foods to help you meet your needs:
- Plain strained (Greek-style) yogurt, 1 cup: 25 grams of protein
- Low-fat cottage cheese, 1 cup: 24 g
- Eggs, 2 large: 12 g
- Pink salmon, 3 oz.: 21 g
- Chicken, 3 oz.: 24 g
- Ground beef, 3 oz.: 24 g
- Tofu, ½ cup: 22 g
- Edamame, 1 cup: 18 g
- Green peas, 1 cup: 8 g
Protein Supplements
Protein supplements can be a convenient way to meet your protein needs, especially when they are a part of a balanced diet that emphasizes whole-food sources of protein.
“While the ‘food first’ approach may work for many older adults, protein supplements such as protein powders, ready-to-drink protein shakes and protein bars and cookies can work to bridge nutritional gaps,” says Oswalt. “Incorporating protein supplements, when needed, can help maintain body weight and nutritional intake while also preventing the loss of muscle function, sarcopenia and frailty.”
When considering a protein supplement, look for options that provide high-quality protein, such as whey protein or soy protein, are independently verified (e.g., protein powders) and aren’t high in added sugars or other unnecessary ingredients.
Our Expert Take
Eating enough protein is essential for health throughout the lifespan. Adults who are 60 and older should pay special attention to how much protein they’re eating to protect against muscle loss that often occurs later in life. Whole foods should be the primary source of protein in the diet, while protein supplements can play a supporting role to help fill in the gaps.
Also keep in mind that other healthy lifestyle habits like strength training are also important. “The overall pattern matters most: sufficient protein, spread across the day, combined with resistance exercise at least twice weekly,” says Phillips.