Are You Eating Enough Protein?

Here’s a hard truth: After 30, your muscle mass starts slipping away—3-8% per decade. By your 60s, that loss picks up speed, and if you’re not paying attention, it can leave you weaker, slower, and more dependent than you’d like.

The kicker? **

Most people don’t even realize it’s happening until it’s too late. And the solution—getting enough protein—is so simple it’s almost criminal how often it’s ignored.

Here’s the deal: As you age, your body needs more protein, not less. That’s because of a sneaky little thing called anabolic resistance, which makes it harder for your muscles to use protein effectively. If you don’t adjust, you’re on the fast track to sarcopenia, aka muscle loss, which affects up to 50% of people over 80.

Picture this: You’re struggling to climb stairs, carry groceries, or even stand up without help—not because of illness, but because your muscles just aren’t there to back you up anymore. It doesn’t have to be this way.

The good news?

Protein can change the game. Research shows that eating more of it can help slow muscle loss, speed up recovery, and keep you living life on your own terms.

So, how much protein do you need, and how do you make sure you’re getting it? Let’s break it down.

What Is Anabolic Resistance, and Why Does It Matter?

As we age, our bodies become less efficient at using protein to repair and build muscle. This phenomenon, known as anabolic resistance, means that the same amount of dietary protein that fueled muscle growth in your 30s may no longer be sufficient in your 60s or 70s.

Think of anabolic resistance as a “static-filled” signal between your muscles and the nutrients they need. Your muscles are still capable of growth and repair, but the message to activate those processes gets weaker with time. Without addressing this issue, the consequences include reduced mobility, reduced strength, poor coordination and balance, compromised reactivity, increased risk of falls, slower recovery from injuries, a dramatically diminished quality of life

It’s not just about feeling frail—it’s about living in a body where sagging muscles fail to provide the structural support needed for movement and posture, impacting daily function.

And beyond that, there’s the aesthetics—a weakened, sagging body can affect how you look and feel, leaving you self-conscious and disconnected from your physical self.

Protein Intake Misconceptions

Research shows that most adults often consume far less protein than minimally required for their age, let alone the optimal amount needed to preserve muscle and strength.

Many people assume they’re eating enough protein, saying things like, “I had an egg and a piece of meat, so I must be covered.” But let’s break it down:

• Protein Needs for an Average Adult:
  • A 150-pound (68 kg) adult requires at least 102 grams of protein daily (based on 1.6 grams per kilogram of body weight).
• What One Egg and a Piece of Meat Provide:
  • One egg contains about 6 grams of protein.
  • A 150-gram (5 oz) piece of meat provides roughly 30 grams of protein.
  • Combined, that’s only 36 grams of protein—far below the daily requirement.

This common misunderstanding highlights how easy it is to underestimate protein needs, leaving a huge gap between actual consumption and what’s required for basic health and muscle maintenance.

“I Don’t Lift Weights, So I Don’t Need Much Protein—Right?”

Think again.

Even if you’re not hitting the gym, your body is constantly turning over protein as part of its natural repair and maintenance processes.

• Protein Turnover: About 1.2% of skeletal muscle proteins are broken down and rebuilt daily.
• What Happens Without Enough Protein? When dietary protein is insufficient, your body breaks down muscle tissue to access amino acids needed for essential functions like:
  • Immune response.
  • Enzyme production.
  • Cellular repair.

This ongoing demand for protein isn’t just about maintaining muscle—it’s about supporting basic daily functioning.

This gap isn’t just about quantity; it’s also about timing and quality.

Consuming enough high-quality protein at the right intervals throughout the day is critical to overcoming anabolic resistance and stimulating muscle protein synthesis (MPS).

(It’s worth noting that reduced MPS is one of multiple aspect of anabolic resistance itself. I have described anabolic resistance and its risk factors in more detail in this article here.)

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Here’s 4 reasons increasing protein intake is important for Longevity:

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• Staying Strong: Protein and Functional Independence

Losing muscle strength isn’t just a gym-related issue—it’s a life issue. Muscle loss affects everything from standing up from a chair to playing with grandchildren.

A study published in the Journal of Gerontology: Medical Sciences found that individuals with low muscle strength are 50% more likely to die prematurely

Lead researcher Kate Duchowny explained,

Muscle isn’t just for heavy lifting.

It’s essential for

• standing up,
• getting to the toilet,
• using the toilet,
• maintaining balance,
• maintaining an upright posture,
• even supporting breathing.

By consuming adequate protein —especially when paired with resistance exercise—mid aged, and older adults can preserve muscle mass, stay strong, and maintain their independence. Imagine being able to enjoy activities like hiking, gardening, traveling, or dancing well into your golden years, simply by making protein intake a deliberate focus in your diet.

• Recovery and Resilience: Healing from Life’s Setbacks

Injuries, surgeries, and illnesses can hit harder and take longer to recover from as we age. Protein plays a critical role in tissue repair, immune support, and muscle regeneration, helping older adults bounce back more quickly. Studies suggest that older adults recovering from hip fractures heal faster when their protein intake is optimized, reducing hospital stays and improving outcomes.

For example, after a hip fracture, which is common in older adults, recovery often involves weeks of immobility and rehabilitation. Adequate protein intake supports the rebuilding of not just muscle but also bone collagen, which is essential for repairing fractures. Research shows that increasing protein intake to at least 1.2 grams per kilogram of body weight per day can significantly improve outcomes, leading to better mobility and reduced complications.

Similarly, after surgeries like joint replacements or hernia repairs, protein helps accelerate wound healing and restore muscle strength, reducing the overall recovery time. Without sufficient protein, the body may struggle to rebuild tissues, resulting in prolonged weakness or vulnerability to infections.

Illnesses such as the flu, pneumonia, or even mild infections can also cause significant muscle loss due to inflammation and reduced activity. In these scenarios, protein serves as a critical building block for immune cells and antibodies, ensuring that the body can fight the infection effectively while preserving muscle mass.

By optimizing protein intake, older adults can heal faster, regain strength more efficiently, and reduce the risk of setbacks like complications, infections, or prolonged rehabilitation.

Protein isn’t just a nutrient during recovery—it’s the foundation for resilience.

• Combating Inefficiency: Why Older Adults Need More Protein

The same 20 grams of protein that once spurred significant muscle growth in your younger years might only provide half the benefit to someone in their 70s. This inefficiency is a hallmark of anabolic resistance, which makes the body less effective at utilizing nutrients like protein to support key physiological functions.

To counteract this, older adults need to increase their protein intake to 1.5–2.0 grams per kilogram of body weight per day, according to recent research. For example, a 150-pound person would need 80–135 grams of protein daily to maintain essential functions and overall health.

While muscle repair and preservation are often highlighted, protein is vital for far more than just building muscle.

Here are additional critical roles protein plays in the body:

1. Immune Function

Protein is a cornerstone of the immune system, contributing to the production of:

• Antibodies that defend against pathogens.
• Cytokines that regulate immune responses.
• White blood cells, which rely on amino acids for optimal functioning.

Older adults often experience a decline in immune efficiency, making protein intake essential to support recovery from infections, illnesses, or surgeries.

2. Hormone Production

Proteins provide the building blocks (amino acids) for the synthesis of key hormones, such as:

• Insulin, which regulates blood sugar.
• Serotonin and Melatonin, which regulate mood and sleep cycles
• Growth hormone, which supports tissue repair and muscle maintenance.
• Thyroid hormones, which control metabolism.

A lack of sufficient protein can disrupt these hormonal processes, leading to slower metabolism, reduced energy, and impaired tissue repair.

3. Enzyme Activity

Enzymes, which drive almost all biochemical reactions in the body, are made from proteins. These include enzymes involved in:

• Digesting food (e.g., proteases, lipases).
• Detoxifying the body through liver enzymes.
• Producing energy in cells via metabolic pathways.

Without adequate protein, enzymatic activity may decline, affecting digestion, energy levels, and detoxification processes.

4. Bone Health

Protein is essential for maintaining bone density because it contributes to:

• Collagen formation, a key component of bone structure.
• Enhancing the absorption of calcium and other minerals.

Older adults, who are at higher risk of osteoporosis, benefit from protein-rich diets that strengthen bones and reduce fracture risks.

5. Skin, Hair, and Tissue Repair

Collagen, keratin, and elastin—all proteins—are critical for:

• Skin elasticity and healing wounds.
• Hair strength and growth.
• Tissue repair, particularly after injuries or surgeries.

A protein deficiency can lead to slow wound healing, brittle hair, and thinning skin, increasing susceptibility to injuries.

6. Transport and Storage

Proteins play a key role in transporting molecules throughout the body:

• Hemoglobin, a protein in red blood cells, carries oxygen to tissues.
• Lipoproteins transport cholesterol and triglycerides.
• Other transport proteins carry nutrients like vitamins and minerals to where they’re needed.

As the body becomes less efficient at utilizing dietary protein due to anabolic resistance, increasing intake is critical to ensuring all these functions are supported.

Protein isn’t just about maintaining strength—it’s the fuel for nearly every system in the body.

• Building Strong Bones: The Protein Connection

Muscle & bone health are more interconnected than most people realize.

While it’s widely known that protein is essential for building and maintaining muscle, it’s also a critical player in supporting bone density & reducing the risk of fractures.

How Protein Supports Bone Health

1. Collagen Production: Protein is a key component in the synthesis of collagen, which makes up nearly 90% of the organic matrix of bones. Collagen acts as the structural framework that gives bones their flexibility and helps absorb impact, reducing fracture risk.
2. Calcium Absorption: A diet sufficient in protein enhances calcium absorption, which is crucial for bone mineralization. Without enough calcium, bones become brittle and more prone to breaks.
3. Muscle-Bone Interaction: Strong muscles, fueled by adequate protein, provide the mechanical stress needed to stimulate bone remodeling and maintain bone strength. This connection is why sedentary lifestyles often lead to both muscle and bone loss.

The Risk of Protein Deficiency for Bone Health

As protein intake declines with age, the body may struggle to maintain this critical bone matrix. Older adults face a 50% increased risk of osteoporosis, leading to weaker bones that are more likely to break from minor falls or injuries. Inadequate protein also slows down the repair of micro-damage in bones, making fractures more common and recovery slower.

Protein and Fall Prevention

Falls are one of the leading causes of fractures in older adults. Protein supports bone health while also preserving the muscle strength and coordination needed to prevent falls in the first place. By improving balance, mobility, and reaction time, a protein-rich diet reduces both the likelihood of falls and the severity of injuries when they occur.

• Preventing Sarcopenia: Slowing Muscle Loss

Sarcopenia, or age-related muscle loss, is a significant threat to longevity, independence, and overall quality of life. This condition, marked by a gradual decline in muscle mass and strength, not only impacts mobility but also increases the risk of falls, fractures, and chronic diseases. Studies show that older adults who consume higher amounts of protein (more than 1.6 grams per kilogram of body weight) experience up to 40% less muscle loss compared to those who stick to lower-protein diets.

Why Does Sarcopenia Matter?

• Loss of Strength: Muscle weakness from sarcopenia can make everyday tasks—like standing up, carrying groceries, or climbing stairs—exponentially harder.
• Increased Risk of Falls: Reduced muscle mass affects balance and coordination, making falls more likely and recovery more difficult.
• Metabolic Decline: Muscle is a metabolically active tissue. Losing it can lead to reduced metabolic rate, weight gain, and insulin resistance.

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The Role of Protein in Preventing Sarcopenia

Protein provides the essential amino acids needed to build and maintain muscle tissue. As anabolic resistance develops with age, the body requires more protein to trigger muscle protein synthesis effectively. Consuming adequate protein daily ensures the body has the resources to replace muscle that naturally breaks down over time.

Amplifying Benefits with Resistance Training

Protein’s effects on muscle preservation are significantly enhanced when paired with resistance training. Activities like:

• Lifting Weights: Builds strength and stimulates muscle growth.
• Bodyweight Exercises: Moves like push-ups or squats are accessible yet effective.
• Yoga or Pilates: Improves muscle tone, balance, and flexibility.

When resistance exercise signals the body to build muscle, protein provides the raw materials needed to repair and grow stronger.

The Takeaway: Aging Stronger Starts with Protein

Protein is more than just a nutrient; it’s a tool for longevity. By understanding and addressing anabolic resistance, you can maintain muscle mass, improve recovery, and stay active and independent well into your later years.

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Here’s how to create a step-by-step plan to optimize your protein intake:

Step 1: Calculate Your Daily Protein Needs

• Start with the general recommendation for older adults: 1.5–2.0 grams of protein per kilogram of body weight per day.
  • Example: If you weigh 150 pounds (68 kg), your daily protein target is 102–136 grams.
• If you’re physically active or recovering from illness, aim for the higher end of the range.

Step 2: Track Your Current Protein Intake

• Use a food diary or a nutrition app to measure the amount of protein you’re eating each day.
• Compare your current intake with your daily target to identify any gaps.

Step 3: Break It Down by Meal

• Divide your daily protein goal evenly across meals. For example, if your goal is 120 grams and you eat three meals a day, aim for 40 grams per meal.
• Plan meals around protein-rich foods to ensure you hit your target at each sitting.

Step 4: Choose High-Quality Protein Sources

• Focus on nutrient-dense options like:
  • Lean meats (chicken, turkey, beef)
  • Fish and seafood (salmon, tuna, shrimp)
  • Eggs and dairy products (Greek yogurt, cottage cheese)
  • Plant-based options (lentils, beans, tofu, tempeh)
  • Protein powders if you struggle to meet your goals through whole foods.

Step 5: Time Your Protein Intake Strategically

• Spread your protein intake evenly across the day to maximize muscle protein synthesis (MPS). Avoid eating too little protein at breakfast or too much at one meal.
• Include at least 30 grams of protein per meal to stimulate MPS effectively.

Step 6: Pair Protein with Resistance Training

• Engage in resistance exercises like weightlifting, yoga, or bodyweight exercises 2–3 times per week.
• Protein consumption after exercise amplifies the benefits by supporting muscle repair and growth.

Step 7: Monitor Progress and Adjust as Needed

• Regularly assess your strength, mobility, and recovery to ensure your plan is effective.
• If you notice consistent fatigue or muscle loss, re-evaluate your protein intake and activity level.

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Share This for Healthier Choices

If you found this article insightful, share it with someone who could benefit from understanding the power of protein in supporting healthy aging. Together, we can help more people stay strong, active, and independent as they age!

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Disclaimer

This information is not medical advice nor is it lifestyle advice. This content and other content on this website is for informational and educational purposes only and is not intended to be a substitute for lifestyle advice, medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or health condition.

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References

• Duchowny, K. (2018, August 22). People with low muscle strength more likely to die prematurely. University of Michigan School of Public Health.
• Holloszy JO. The biology of aging. Mayo Clin Proc. 2000;75(Suppl):S3–S8.
• Melton LJ, III, Khosla S, Crowson CS, et al. Epidemiology of sarcopenia. J Am Geriatr Soc. 2000;48:625–630.
• Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):405-10. doi: 10.1097/01.mco.0000134362.76653.b2. PMID: 15192443; PMCID: PMC2804956.
• Evans WJ. What is sarcopenia? J Gerontol A Biol Sci Med Sci. 1995;50:5–8.
• Wolfson L, Judge J, Whipple R, King M. Strength is a major factor in balance, gait, and the occurrence of falls. J Gerontol A Biol Sci Med Sci. 1995;50:64–67.
• Tinetti ME, Williams CS. Falls, injuries due to falls, and the risk of admission to a nursing home. N Engl J Med. 1997;337:1279–1284.
• Dutta C, Hadley EC. The significance of sarcopenia in old age. J Gerontol A Biol Sci Med Sci. 1995;50:1–4.

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