Why Protein Matters as we Age

By Marcela Fiuza, Registered Dietitian

Protein is important at every age, but as we get older, we need more of it. That’s because our bodies become less efficient at using protein, which makes it easier to lose muscle, a natural process called sarcopenia. This gradual loss of muscle can make everyday tasks harder and increase the risk of falls, illness, and reduced independence.

Eating enough protein, alongside regular movement or gentle exercise, is one of the best ways to support strength and wellbeing as we age.

How Much Protein Do We Need?

Most adults are advised to eat around 0.8g of protein per kilogram of body weight each day. But for older adults, experts suggest aiming for around 1.2g per kilogram to help maintain muscle and stay healthy.

For example:

• A woman weighing 65kg may need about 78g of protein per day
• A man weighing 80kg would need around 96g per day

Where to Find It: Good Protein Sources

Try including more of these in your meals:

• Lean meats like chicken or turkey
• Fish such as salmon, haddock, or cod
• Eggs and dairy products like milk, yoghurt, or cheese
• Plant-based options such as lentils, beans, tofu, nuts, and seeds

Simple Ways to Eat More Protein

Many older adults don’t get enough protein, often due to reduced appetite, illness, or difficulties with cooking and shopping. But small changes can really help.

Here are some practical tips:

• Include a protein food at every meal
• Swap cereal for eggs or Greek yoghurt at breakfast
• Snack on cottage cheese, nuts, or boiled eggs
• Stir lentils or beans into soups or stews
• Have fish twice a week, try salmon or sardines
• Add a protein shake if your appetite is low

Final Thoughts

Getting enough protein doesn’t have to be difficult. With a few simple tweaks to your routine, you can support your muscles, stay active, and feel your best as you age.