Importance of Protein for Muscle Maintenance in Aging

Why Protein Becomes More Important as We Age

Muscle loss with age isn’t just a cosmetic concern — it’s a serious health issue. Starting around age 30, we begin to lose 3–8% of muscle mass per decade, and that rate speeds up after 60. This process, called sarcopenia, can lead to weakness, falls, and loss of independence. The good news? Protein is one of your best defenses.

Protein’s Role in Muscle Health

Protein provides the essential amino acids your body needs to build and repair muscle. It also helps you maintain a healthy weight, balance blood sugar, and support immune function. For older adults, getting enough protein is key to staying strong and active.

• Builds and preserves lean muscle mass
• Supports recovery after exercise or injury
• Boosts metabolism and reduces frailty risk

How Much Protein Do You Really Need?

Most experts recommend older adults consume 1.0–1.2 grams of protein per kilogram of body weight daily. That’s about 70–84 grams for a 70-kg person. Spread it throughout the day for best results.

Easy Ways to Add More Protein

• Start your day with Greek yogurt, eggs, or a smoothie with protein powder.
• Include lean meats, tofu, beans, or lentils in your lunch and dinner.
• Snack on edamame, cottage cheese, or a handful of almonds.

Real-World Story: Staying Strong at 68

Meet Joan, a retired nurse who noticed she was losing strength and balance. With help from a nutritionist, she increased her daily protein intake and began light strength training. A year later, her strength returned, and she now walks three miles daily — without fear of falling.

Takeaway: Protein isn’t just for athletes or bodybuilders. It’s your ally in aging well, staying mobile, and living independently. Make it a priority, and your body will thank you.