Are you getting enough protein? What are the protein requirements for seniors? I see bold labels on packages throughout the supermarket proclaiming products as “high-protein”. My gym enthusiastically and aggressively promotes high-protein bars, shakes, and powders all day long. With all the hype that everyone needs more, many of us convince ourselves that our diets are lacking. But is it true? According to the Dietary Guidelines for Americans, 2020–2025, most people meet or exceed their protein needs, especially from meat, poultry, and eggs. Some of us need more, but does that apply to you?
We know that protein is critically important for overall health. This nutrient is made up of amino acids, which are considered the basic building blocks of life. Among other things, protein helps build muscle, bone, and collagen, maintain lung function, and fight infections. It also helps prevent muscles from breaking down and shrinking over time. Studies show a correlation between protein intake and healthy aging, but how much protein is controversial. We are bombarded by conflicting information, and it’s hard to know exactly what to do. How much protein do we really need? How much is too much? While it’s true that most of us get plenty of protein through our diet every day, we should still pay attention to it.
Muscle Loss and Aging
Everyone experiences some muscle loss with age. Starting in our 30s or 40s, there is a natural decline in muscle mass, approximately 3-8% per decade. The rate is even higher after the age of 60. The accumulated decline over the years can cause sarcopenia, a condition characterized by loss of muscle mass, strength, and function in older adults. The result is often an increased risk of falls, fall-related injuries, and sometimes disability. But while declining muscle mass is part of aging, you are not helpless to stop it. There are actions you can take to help prevent and even reverse muscle loss. Changing your diet to include sufficient protein and incorporating exercise into your routine can significantly increase your lifespan and overall well-being.
I understand that making lifestyle changes is sometimes easier said than done. Many of us eat and move less as we age. But do yourself a favor and make an effort to adopt healthier habits starting now; it’s essential to maintain your independence, health, and quality of life for as long as possible.
How Much Protein Do I Need?
What are the protein requirements for seniors aged 50Plus? The answer depends on who you ask. The current recommended daily allowance (RDA) is 0.8g of protein per kilogram of body weight. However, many experts believe that the recommendation is too low for older adults and recommend 1.2g – 1.6g/kg body weight, depending on your circumstances. You may need more if you have sarcopenia (muscle loss), or less if you have kidney disease.
Keep in mind that to build muscle past the age of 50, we need to eat enough protein and do resistance training. Not one or the other – you need both. If you exercise routinely, you probably need the middle range of the protein recommendation, and more if you regularly lift weights or are training for a running or cycling event. It’s important to work with trusted health professionals to determine what’s right for you.
What Percentage of Calories Should Come from Protein?
The Dietary Guidelines for Americans recommends that you get 10%-35% of your daily calories from protein, depending on your specific circumstances. That means, for example, if you consume 2,000 calories/day, 200-700 of those calories, or 50-75 grams, should come from protein. To put those amounts in perspective, an ounce of nuts provides approximately 7 grams of protein, a large egg about 6 grams, and a 3 oz portion of chicken or salmon approximately 20 grams (If you want to know how many calories you are getting from protein, multiply the number of protein grams by 4).
It’s a good idea to include protein in every meal, but remember that portion size matters. The total number of grams adds up quickly, which is why not everyone needs to add protein supplements to their diet as the media would have us believe. Did you know that a three oz. portion of chicken or salmon is about the size of a deck of cards or the palm of your hand? That’s not very big. For comparison, consider that it’s not unusual for a restaurant to serve an 8 – 12 oz steak, far bigger than anyone needs at one meal.
What does 15–25 grams of protein look like?
It’s very easy to get enough protein in each meal. For example, a banana, Greek yogurt, and hard-boiled egg provide an average of 19 grams of protein – and yes, even a banana has 1g of protein. Serving a 3 oz chicken breast with a half-cup each of rice and vegetables gives you roughly 25 grams of protein. Protein should not be your entire meal; it should accompany fruits, vegetables, and whole grains.
High-Quality Protein Sources
Most people think of animal products when you talk about protein, but there is a wide range of high-protein options. These foods include meat, dairy products, seeds, nuts, legumes, and more. All protein is not created equal – and how much you eat isn’t all that matters. Your best bet for optimum health is to diversify your protein sources. While red meats contain protein that the body can most easily use, the other protein sources contain an abundance of important micronutrients you need too. Here are my recommendations for high-quality sources to meet the protein requirements for seniors.
Meat
Lean meats like chicken, turkey, beef, and pork are high in protein but look for cuts that are low in saturated fat. Cut off visible fat, take the skin off your chicken, and choose white meat over dark because white meat has slightly more protein and is lower in calories.
Seafood
Fish and other seafood are good sources of lean protein, in addition to omega-3 fatty acids.
Dairy
Milk, yogurt, and cheese are good sources of protein. As Greek yogurt is made by straining regular yogurt to remove extra liquid and whey, it is especially high in protein. Cottage cheese is another excellent high-protein dairy product. Stick to lower-fat dairy products for calorie control.
Eggs
Eggs are one of the best dietary sources of protein.
Nuts and Seeds
Tree nuts like walnuts, almonds, and pecans are high in protein and can be a good plant-based protein alternative for vegans and vegetarians. Some seeds, like pumpkin, hemp, and watermelon seeds, can have more protein than most nuts. On a side note, did you know peanuts are legumes, not nuts?
Legumes
Legumes include a range of beans and peas such as black beans, chickpeas, and lentils and they’re loaded with protein. In addition, they contain fiber and many key nutrients including calcium, potassium, magnesium, and iron.
Soy Products
Soy is a high-quality protein, one of the few known plant foods to contain all the essential amino acids, like those found in meat. Edamame, tofu, and soy milk are good examples of soy products.
Find more specific information about protein content in common foods HERE.
How Much Protein Is Too Much?
There’s an old expression, “Too much of a good thing, isn’t”. Too much of anything isn’t a great idea, even if it’s something wonderful, and you can absolutely get too much protein. You may suffer some negative effects if you consume a very high-protein diet or use lots of protein supplements. As per the Mayo Clinic, more than 2 g/kg body weight is generally considered excessive. You want to stay within the recommended range of 1.2-1.6g/kg body weight. Again, you might want to ask a trusted health professional to help you figure out your needs based on your height, weight, age and activity level, and health issues. Here are some of the possible effects of too much protein:
Heart Disease
If your high-protein diet contains large amounts of red meats, processed meats, and other foods high in saturated fat, you can increase your risk of heart disease and other diseases.
Stomach Issues
Too much protein in your diet, especially in the form of red meat, can be hard on your digestive system. You may have symptoms such as constipation, diarrhea, and bloating as a result.
Weight Gain
Your body can’t store protein, so once your protein needs are met, any extra not used for energy is stored as fat.
Constipation
You may get constipated if you eat a high-protein diet consisting mainly of animal-based foods. But it’s probably not the protein causing the problem; it’s more likely the absence of fiber in the foods you’re eating.
Bad Breath
Eating a diet high in protein and low in carbohydrates can lead to ketosis, which means you start burning fat for energy. A side effect of ketosis is bad breath.
Kidney Damage
Too much protein makes your kidneys work harder. You are at especially high risk if you have kidney problems already. If you notice If you have foamy urine, which happens when you have protein in your urine that reacts with the air, that’s a sign your diet may be too high in protein. Contact your doctor right away.
Dehydration
You may experience symptoms like dry mouth, dry skin, and thirst if your kidneys have to work harder to deal with extra protein, which can cause your body to run low on fluids.
What if You Do Want to Use a Protein Supplement?
However, a protein powder or shake is a convenient source of protein and other nutrients. It’s not hard to understand why people use them in place of a meal if they don’t have time to eat, or as an easy source of protein for a quick snack. They can be beneficial for people like athletes, vegetarians, and vegans. Elderly adults who don’t eat a whole lot due to a loss of appetite or difficulty chewing or swallowing can also benefit from supplements. The popularity of protein supplements reaches way beyond bodybuilders and professional athletes these days.
Key Factors to Consider When Choosing a Protein Supplement
So, if you decide you want to use a protein supplement, and your doctor thinks it’s a good idea, here are some key factors to consider:
Your dietary needs
There are two main types of protein supplements. Whey protein (from milk) is generally absorbed quickly, which makes it a good choice after a workout to aid muscle recovery. It also keeps you feeling full longer. Plant-based protein is the best option for vegans, vegetarians, or individuals with lactose intolerance.
Your goals
Do you want to simply increase your protein intake, build muscle, or lose weight? For those looking to build muscle, choose a protein powder with a high biological value (BV), a measure of how well your body can absorb and utilize the protein. A whey protein isolate will help you meet that goal. If you want to lose weight, make sure you choose a shake with no added sugars or fillers.
Ingredient list
Read the label for ingredients; the best option is a protein powder with as few ingredients as possible. Avoid supplements with artificial sweeteners, colors, or flavors.
Taste
Protein supplements come in a variety of flavors, so you should be able to find one that tastes good to you.
Third-party testing
Since protein supplements are not regulated by the FDA (Food and Drug Administration), you’ll want to look for a brand that is third-party certified. That means an independent company validated the safety and effectiveness of the product and verified the ingredients listed on the label, Great packaging and big, bold health claims sell products, but take a closer look before you purchase.
Simple Whey Protein Smoothie Recipe
Many smoothies or shakes contain a lot of fruits and/or vegetables, but very little protein. Here’s one of our favorite recipes.
Berry Blast Protein Smoothie
This smoothie recipe packs a good amount of protein from the whey powder (approximately 17 grams) and additional nutrients from the fruits and vegetables. To boost the protein content even further, add unsweetened nut butter, flaxseeds, or chia seeds. You can adjust the sweetness of the smoothie to your taste by adding more or less fruit. One more tip: use frozen fruit for a thicker and colder consistency.
Ingredients
- 1 cup frozen mixed berries
- 1/2 banana
- 1 scoop whey protein powder (use a high-quality protein powder free of artificial sweeteners and fillers)
- 1 cup unsweetened almond milk (use low-fat or fat-free to keep the calorie count in check)
- Spinach (optional, for a hidden veggie boost)
- Handful of ice cubes
Instructions
- Blend all ingredients together until smooth and creamy.
- Enjoy!
The Bottom Line
Protein is definitely an important piece of the puzzle for healthy aging. Since we naturally lose muscle mass and function with age, we need protein, along with resistance training, to build, repair, and maintain muscle. It’s important for strength, balance, and mobility. Keep in mind it’s best to eat a variety of different protein sources to meet your daily requirements, and to consume a small amount at each meal.
Most of us get enough of this nutrient through our diets, but protein supplements can be helpful as a healthy snack or a convenient way to replace a missed meal. These supplements also benefit those who may not be able to consume enough food to meet their daily requirements.
So, what are the protein requirements for seniors? More research is needed to determine the ideal amount of protein for each individual. There is no one-size-fits-all answer. Consult a healthcare professional for personalized dietary advice.
FAQs Related to Protein Requirements for Seniors
Here are some commonly asked questions about protein requirements for seniors, along with answers.
Why is protein important for older adults?
Protein is essential to maintain muscle mass, strength, and overall health, especially as we age. It plays a crucial role in supporting immune function, wound healing, and preserving bone health.
What are the protein requirements for seniors?
The RDA (recommended dietary allowance) for protein for adults over 50 is currently 0.8 grams per kilogram of body weight per day. However, many believe that older adults may benefit from consuming up to 1.2 – 1.6 grams of protein per kilogram of body weight per day.
Can older adults get enough protein from food alone?
It’s certainly possible to meet protein needs through food alone. However, it may require careful planning, especially for older adults who have a decreased appetite or difficulty chewing or swallowing. Including protein-rich foods such as lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds in the diet can help.
Are there risks associated with consuming too much protein?
While protein is essential for health, eating excessively high amounts may not be beneficial for overall health. Kidney dysfunction, dehydration, heart disease, and other problems can result from too much protein.
Can older adults benefit from resistance exercise with increased protein intake?
Yes, resistance exercise like weightlifting, in combination with adequate protein intake, is very effective for preserving muscle mass and strength in older adults.
