How Much Protein Do Older People Need to Build Muscle?
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As we get older, we naturally lose muscle and may gain fat. This can affect our strength, energy levels, and overall health. For women over 60, this becomes a bigger concern. But there’s good news. Research shows that resistance training (like lifting weights) and eating enough protein can help build muscle even in older age.
Why Muscle Matters After 60
Muscles are important not just for looking fit, but for everyday activities like walking, climbing stairs, and carrying groceries. Losing muscle can lead to weakness, falls, and less independence. That’s why building or maintaining muscle is important for healthy aging.
The Role of Resistance Training
Resistance training, also called strength training, involves exercises that work your muscles using weights, resistance bands, or even your own body weight. In the study, older women followed a 24-week strength program three times a week. It included exercises like chest presses, leg presses, rows, and curls. The result? Most of the women gained muscle and lost fat.
But What About Protein?
Protein is the building block of muscle. As we age, our bodies don’t use protein as efficiently. This means older adults may need more protein than younger people to get the same benefits.
So how much protein is enough?
The study found that women who ate around 1.1 grams of protein per kilogram of body weight per day saw the most muscle gains from their workouts. That’s about 66 grams of protein daily for a woman weighing 60 kg (132 lbs).
What Happens If You Eat Less or More?
Women who ate less protein, especially below 0.8 grams per kilogram of body weight, didn’t gain as much muscle. On the other hand, eating more than 1.2 grams didn’t show much extra benefit either. So while enough protein is essential, more isn’t always better.
Does More Protein Help Burn Fat?
Some people believe that eating more protein helps with fat loss. In this study, however, there was no clear link between higher protein intake and fat loss. The women did lose fat, but this seemed to come mostly from the exercise program, not the amount of protein they ate.
What Should Older Women Do?
If you’re an older woman looking to stay strong and active, here are some simple steps:
1. Start Resistance Training
Join a gym, hire a trainer, or start a home workout using resistance bands or light weights. Focus on full-body workouts two to three times a week.
2. Aim for Enough Protein
Try to get at least 1.1 grams of protein per kilogram of body weight. Spread it across meals to help your muscles recover and grow.
For example, a 60 kg woman should aim for around 66 grams of protein per day. That could look like:
- 2 eggs at breakfast (12g)
- A bowl of lentils or dal at lunch (18g)
- A cup of Greek yogurt in the afternoon (15g)
- Grilled chicken or paneer at dinner (20g)
3. Keep It Simple
You don’t need expensive supplements. Most women in the study got their protein from regular food like eggs, dairy, and meat.
4. Stay Consistent
The women in the study trained regularly for 6 months. Muscle building takes time. Be patient and stay on track.
Final Thoughts
Building muscle after 60 is not only possible, it’s essential for staying healthy and independent. A simple combination of strength training and eating enough protein can make a big difference. If you’re new to exercise or unsure about your diet, talk to a trainer or a dietitian to get started safely.