Protein is one of the three primary macronutrients crucial for life, as it is the main building block for body tissue, muscles, bones, cartilage, skin and hair. It plays a role in metabolic functions like digestion, generates energy and regulates hormones and bodily processes.

Protein is vital in creating the antibodies that fight infection and strengthen our immune system. Because our body does not store protein the way it does fats and carbohydrates, we must eat enough daily. The amount of protein we need to eat changes throughout our life. Children and teens need high amounts as they are growing, but adults needs are relatively stable from about ages 18-65. Athletes, very active individuals and pregnant or nursing women need more protein, as do those recovering from injury, surgery or illness. After age 65, adults need to increase their protein intake. Understanding your protein needs is important, as preserving muscle mass is indispensable to extending your healthspan, or the number of years in which you live in good health. 

The protein we eat is broken down during digestion into organic compounds known as amino acids. There are 20 different amino acids, most of which are made by our bodies, but nine are called essential amino acids and can only be obtained through the food we eat. Amino acids are used by cells as building blocks for muscle tissue and creating hormones and antibodies. Of the nine essential amino acids, leucine is most important because it acts as the catalyst for muscle protein synthesis or the process by which muscle tissue is formed. The key to this process is sufficient consumption of the essential amino acids every day.

We start to lose muscle mass in our 30s, and this process accelerates with each decade. Gradually, muscle breakdown exceeds muscle repair and rebuilding, leading to the loss of strength and mobility that leads to falls, fragility and a loss of independence, as well as a diminished ability to recover from illness, injuries or surgery. Protein deficiencies accelerate this process.

New evidence reveals that we need more protein than previously recommended for optimal healthspan. The old RDA food guidelines were focused on preventing deficiencies, not optimizing long-term health. As we age, we lose the ability to fully utilize the protein we eat, so we need to consume more protein of a higher quality to maintain the same bodily processes, mobility, bone health and immunity that younger adults achieve with less protein.

Without sufficient protein, exercise is less effective and recovery time is longer, as strength and aerobic efficiency depend on the body’s ability to produce new muscle tissue. The body simply cannot build muscle or repair tissue when it does not have the materials it needs. When we don’t eat enough protein to meet our body’s needs, the consequences are felt in multiple body systems, particularly those critical to long-term resilience. Lower protein intake may also result in hair thinning, reduced libido, slow healing, infections and thin, fragile skin.

People who eat plenty of protein report feeling more satisfied for longer than those who eat lower protein meals, but a high protein diet is not an easy weight loss solution. Those who eat more protein may lose slightly more weight or lose less muscle mass while dieting but still need to pay attention to total calories consumed and should eat a balanced diet to get the nutrition they need.

How much protein do we actually need each day? The old RDA for adults was 72 grams per day for men and 62 for women. New guidelines suggest adults consume 1.2 to 1.6 grams of protein per kilogram of body weight daily; thus, someone weighing 160 needs 87-116 grams per day. Older adults should aim for the higher amount. A health coach or dietician can evaluate your nutritional needs and help set dietary goals for protein and other vital nutrients. 

Eat protein rich foods at each meal, dividing it evenly among breakfast, lunch and dinner. Prioritize high leucine protein sources like meat, poultry, fish, dairy, eggs, soybeans, tofu, lentils, oats, quinoa and pumpkin seeds. Plant based proteins are a healthy option but vary widely in amino acid composition and digestibility compared to animal proteins, so you need to eat a wide variety to get the same nutrition.

As people age, getting enough protein can prove difficult due to a naturally reduced appetite or due to weight loss diets. Protein supplements in the form of protein powders, beverages or fortified foods used in conjunction with whole foods can make up the difference. They are easy to add to yogurt, smoothies, soups, muffins, pancakes or other baked goods. 

If you use protein powders, choose carefully. Animal derived protein powders, especially whey and casein, are good sources, but there are plant-based protein supplements that are also good. Look for the following in any protein supplement: third party verification of contents; minimal ingredient list with protein as the first ingredient; no sweeteners, fillers or artificial ingredients; a high concentration of amino acids, particularly leucine; at least 20 grams of protein per serving; no proprietary blends; and a transparent source for the protein. 

Careful meal planning and preparation is necessary to get the nutrition to maximize your health as you age. Your diet should be tailored to your specific needs and activity level, as well.