The older individual’s guide to dietary protein: how protein can support your muscles & bones
Why do you need dietary protein?
Dietary protein is important in maintaining bone and lean muscle as you age to help you get the most out of life. They are the building blocks of your muscles, bones, and connective tissue.
Here at Rise & Shine Healthcare, I help you with this so you keep doing the activities you love. Gradual bone loss as you age can increase your risk of bone fractures. Gradual muscle loss can make it difficult for you to do the activities you love.
How much do you need?
The current recommended dietary allowance (RDA) for protein is 0.8 g/kg/day of protein. The RDA is a level of nutrient intake that is enough for most healthy people. This is not enough for older adults. More recent research suggests protein intakes of 1.0-1.2 g/kg/day in older adults. This helps maintain muscle mass and function. Older adults who exercise need even more. At least 1.6 g/kg/day.
Protein supports muscle function
Maintaining lean muscle mass and strength helps you get the most out of life as you age. You tend to lose muscle mass, muscle strength, and muscle function over time. This is even more true if you don't change your activity and nutrition to meet the changes in your body.
Maintain your muscle function
Your body is always building muscle and breaking it down. This is important to keep the muscles in tip-top shape to support your activities. Physical activity and eating enough energy/protein turn on muscle-building mode. Muscle breaks down when we don't move enough or eat enough energy and protein. To maintain your lean muscle, your body must build more muscle than it breaks down.
Aging and muscle function
As you age, you become resistant to the things that turned on muscle-building mode. This is "anabolic resistance". You now need more stimuli to switch on muscle-building. To counter age-related muscle loss, focus on eating enough protein each day and at each meal.
Don’t forget physical activity
Regular physical activity, aerobic and resistance exercise, is equally as important.
Space out your protein
Is your protein intake spaced out? If you're most people, breakfast tends to have the least and a bit more at lunch. Dinner might have enough. ~20-30g of protein per meal is enough to turn on muscle-building in younger individuals. But older individuals at need ~30-40g of protein per meal to get the same response.
Animal-based protein sources
Animal-based proteins contain all the essential building blocks required for muscle building. This includes meat, poultry, fish, eggs, and dairy products. Animal-based proteins are also more digestible. They tend to contain a key building block, leucine, required for muscle building. Lean towards animal-based protein to maximize muscle building.
Plant-based protein sources
This is not a knock on plant-based proteins rather there are better sources of protein. Legumes, grains, nuts, seeds, and vegetables are part of a healthy eating pattern. Keep eating plants. As a protein source, plants do not contain every building block. They are also less digestible.
Protein supports your bones too
Did you know protein makes up 30-50% of your bones? Eating enough protein and calcium is key to healthy bones. It increases your bone density and reduces your risk of bone fractures. Dairy products are the star of the show here. They contain both protein and calcium needed to maintain your bone density.
Practical takeaways
For older adults to maintain and build lean muscle mass:
Eat enough total energy and total protein daily
Aim for ~30-40g of protein at each meal, ~4 meals per day
Focus on animal-based protein sources. Incorporate plants in meals to promote a healthy eating pattern.
For more support
Book an appointment with me to help you determine your dietary protein needs!
References
1. Deutz NE, Bauer JM, Barazzoni R, et al. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clin Nutr. 2014;33(6):929-936. doi:10.1016/j.clnu.2014.04.007
2. Murphy, Caoileann & Oikawa, Sara & Phillips, Stuart. (2016). Dietary Protein to Maintain Muscle Mass in Aging: A Case for Per-meal Protein Recommendations. The Journal of Frailty & Aging. 5. 49-58. 10.14283/jfa.2016.80.
3. Rizzoli, R., Biver, E., Bonjour, JP. et al. Benefits and safety of dietary protein for bone health—an expert consensus paper endorsed by the European Society for Clinical and Economical Aspects of Osteopororosis, Osteoarthritis, and Musculoskeletal Diseases and by the International Osteoporosis Foundation. Osteoporos Int 29, 1933–1948 (2018). https://doi.org/10.1007/s00198-018-4534-5