How Much Protein Do Older Adults Need?
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As we age, keeping our muscles strong and healthy becomes more important—but also more challenging. For older adults, staying active through resistance training can help maintain strength and mobility. But exercise alone isn't enough. Nutrition, especially protein intake, plays a major role. So, how much protein do older adults really need to see benefits from their workouts?
A recent study offers some answers in simple, practical terms.
Why Muscle Matters More with Age
Aging naturally leads to a gradual loss of muscle mass, a condition known as sarcopenia. This loss can lead to weakness, slower movement, balance problems, and increased risk of falls. At the same time, body fat often increases.
Muscle isn’t just about looking fit—it’s essential for doing everyday activities and staying independent. Resistance training (like lifting weights or using resistance bands) is proven to help older adults maintain or even build muscle.
But without enough protein in the diet, these gains can be limited.
What the Study Found
Researchers looked at 97 older women (average age 68) who had not done regular strength training before. They took part in a 24-week resistance training program, working out three times a week. Alongside this, their daily diets were tracked, with a focus on how much protein they ate.
The study showed that women who ate more protein gained more muscle from their workouts. However, the benefits seemed to peak at a specific amount of protein: around 1.1 grams per kilogram of body weight per day.
In simpler terms, a person weighing 70 kg (about 154 pounds) would need roughly 77 grams of protein per day to see the best results.
Do You Need More Than That?
Interestingly, the study showed that eating more than 1.1 g/kg didn’t result in extra muscle growth. This means there’s likely a “sweet spot” for protein intake—enough to support muscle building, but not so much that your body can’t use it effectively.
This is helpful news because it means you don’t need to eat huge amounts of protein to stay strong—just enough, consistently.
What About Fat Loss?
Protein is sometimes linked to fat loss, but in this study, higher protein intake didn’t lead to more fat being lost. The main benefit was clearly related to muscle growth. For fat loss, overall calorie balance (eating fewer calories than you burn) still plays the biggest role.
Simple Tips for Getting Enough Protein
Getting to that target of 1.1 g/kg per day isn’t too hard if you plan your meals well. Here are some easy tips:
- Include protein in every meal, not just dinner.
- Choose high-quality sources like eggs, milk, yogurt, lean meats, fish, tofu, lentils, and beans.
- Snack smart with protein-rich options like nuts, cottage cheese, or boiled eggs.
- Track your intake for a few days to see where you stand. You might be surprised!
And remember: Pairing this with regular resistance exercise is key to getting the most benefit.
Final Takeaway
So, how much protein do older adults need? According to this study, about 1.1 grams per kilogram of body weight per day—combined with resistance training—is enough to support healthy muscle gains in older age.
It’s a simple but powerful approach: Eat enough protein, stay active with strength training, and enjoy better strength, energy, and independence as you age.