Protein and muscle: what older adults need to know

Muscles are constantly being broken down and rebuilt. Exercise tells them to rebuild stronger; protein supplies the material. As we get older, muscles respond less to the same amount of protein, a change sometimes called “anabolic resistance.” That’s one reason experts now suggest older adults need more protein than younger ones, not less.

• 1.0–1.2 g

  of protein per kilogram of body weight a day is the expert target for healthy older adults.

• 49

  randomized trials showed that protein helps strength training work better.

• ~1.6 g/kg

  is where extra protein stopped adding more muscle gain.

What the research shows

Link to this section: What the research shows

A 2018 review pooled 49 randomized trials with more than 1,800 people doing regular strength training. Those who also took extra protein gained more strength and more muscle than those who didn’t. The extra benefit leveled off at around 1.6 grams of protein per kilogram of body weight per day, and it was smaller in older adults, which is exactly why getting enough matters.

For healthy people over 65, an international expert group recommends 1.0 to 1.2 grams per kilogram per day, and more for those who exercise hard or are recovering from illness. The usual adult recommendation is only 0.8.

Making it practical

Link to this section: Making it practical

1. Spread it out. Many older adults get most of their protein at dinner. Aim for a solid serving at breakfast, lunch and dinner instead.
2. Pair it with exercise. Protein does the most good on days you also work your muscles.
3. Use everyday foods. Eggs, Greek yogurt, milk, fish, chicken, beans, lentils, tofu and cheese all count.
4. Check first if you have kidney disease. People with reduced kidney function may need a different target. Ask your clinician.

This article is for general education and is not medical advice for any individual.