Leslee
Jan 26, 2026
Seniors Need More Protein
Why I’m chewing on this chicken leg!
As we age and our appetites change, we need more protein–not less. But many older adults don’t get even close to enough protein.This leads to muscle loss, weakness, and loss of independence, which are some of the things we most fear during our aging years. So how can protein help, and why is it so important?
Why Protein is Crucial for Older Adults
Combating Sarcopenia (What is Sarcopenia, and do I have It?)
Sarcopenia is the age-related loss of muscle mass and strength, and is a huge concern for older adults. I recently had a DEXA scan, which showed that I didn’t have nearly enough muscle mass, so yes, I do have sarcopenia. I’m not happy about that, because sarcopenia can lead to less ability to move as we want, more falling, and less quality of life. What’s the answer? Protein. Protein has important ingredients that build and repair muscle tissue, and help create more muscle mass. More muscle mass equals more strength and mobility, which are things we all want and need.
Healthy Bones
Protein is also vital for bone health. My aforementioned DEXA scan also showed that I have some osteopenia, which is pre-osteoporosis. I learned that bones are constantly changing, and they require protein for their framework. Thin bones that break easily are devastating for seniors! We must eat enough protein, and also supplement with vitamin D and calcium (unless your doctor says not to supplement) so our bones stay strong and we reduce the risk of osteoporosis and fractures.
Boosted Immune System
The Fighters are made from Protein-Who Knew? A sturdy immune system is crucial for older adults, who are often more prone to infections. It might be surprising to learn that all the fighters in our immune systems, like antibodies, enzymes, and many other immune cells, are made of protein. So when we eat enough protein, our bodies can produce these essential warriors, helping to fight off illness and recover more quickly.(I’m picturing a chicken leg in a little hero cape
Aiding in Wound Healing and Recovery
Why does my grandson’s owie scab over in a jiffy and mine…doesn’t? You probably already know that it’s harder for older adults to recover from surgery, illness, or injury. Well, you guessed it–our friend protein plays a huge role in rebuilding and repairing tissue. When we have good stores of protein, our bodies can much better heal wounds, rebuild tissues, and restore our strength. During my recent hospital stay my nurses checked my meal choices for enough protein, and didn’t check anything else. That’s pretty telling.
Appetite and Weight Management (eat some turkey if you want a cookie!)
Protein makes one feel fuller for longer. This can help us older adults avoid weight gain and prevent unhealthy snacking, which can lead to other health problems. After my DEXA I bought myself a sugar-free mocha latte (with whip cream because I was discouraged) made with PROTEIN milk. If you MUST have a cookie (sometimes it’s a necessity), eating it with some protein will prevent a blood sugar spike.
What Are the Best Sources of Protein for Older Adults (And why isn’t chocolate ice cream one of them?)
Research tells us that older adults may need to eat more protein than younger people to create muscle mass. The general guideline for seniors is 1.0–1.2 grams of protein per kilogram of body weight per day (That's 68 to 82 grams of protein for a 150 lb person).
So what’s the best way to get all that protein? An internet search will show the amount of protein per serving in different foods; i.e. chicken breast is 25.4 grams of protein per 4 ounce serving. I made a chart of my favorite foods with their protein content and put it on the fridge to help me remember why it’s not the ice cream I’m reaching for. Whatever our particular favorites may be, we need to choose good quality proteins and try a lot of different protein rich foods.
Here are some excellent options for older adults:
Protein Source | Description | Key Benefits |
|---|---|---|
Lean Meats | Chicken breast, turkey, lean cuts of beef and pork | High biological value protein, rich in iron and B vitamins. |
Fish and Seafood | Salmon, tuna, cod, shrimp | Excellent source of omega-3 fatty acids, beneficial for heart and brain health, and high-quality protein. |
Eggs | Whole eggs | Versatile, affordable, and a complete protein source containing all essential amino acids. |
Dairy Products | Greek yogurt, cottage cheese, milk, cheese (note the absence of ice cream here) | Rich in calcium and vitamin D, beneficial for bone health, and good source of casein and whey proteins. |
Legumes | Lentils, beans (black, kidney, chickpeas) | Plant-based protein, high in fiber, contributing to digestive health and satiety. |
Nuts and Seeds | Almonds, walnuts, chia seeds, flax seeds | Good source of plant-based protein, healthy fats, and fiber. |
Soy Products | Tofu, tempeh, edamame | Complete plant-based protein, versatile in cooking, and can be easily incorporated into various dishes. |
Whey Protein Powder | Supplement derived from milk | Easily digestible, convenient for increasing protein intake, especially for those with reduced appetite or difficulty chewing. |
Tips for Increasing Protein Intake
- Eat protein at every meal: Aim to include a protein source at breakfast, lunch, and dinner.
- Eat protein snacks: Choose protein-rich snacks like Greek yogurt, a handful of nuts, or a hard-boiled egg.
- Drink protein beverages: Add protein powder to smoothies or milk.
- Eat larger portions of protein: Older adults may need slightly larger portions of protein to meet their needs.
- Talk with a professional: If you have dietary concerns or specific health conditions, consult with a doctor or a registered dietitian.
References
- Health, Aging, and Body Composition (Health ABC) Study—Ground-Breaking Science for 25 Years and Counting | The Journals of Gerontology: Series A | Oxford Academic
- The Impact of Dairy Protein Intake on Muscle Mass, Muscle Strength, and Physical Performance in Middle-Aged to Older Adults with or without Existing Sarcopenia: A Systematic Review and Meta-Analysis - ScienceDirect
- Baum, J. I., Kim, I. Y., & Wolfe, R. R. (2016). Protein Consumption and the Elderly: What Is the Optimal Level of Intake for Protecting Lean Body Mass? Nutrients, 8(6), 359.
- Phillips, S. M., Chevalier, J., & Leidy, H. J. (2016). Protein "requirements" beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565-572.
- Paddon-Jones, D., & Rasmussen, K. B. (2017). Dietary protein recommendations and the prevention of sarcopenia. Current Opinion in Clinical Nutrition and Metabolic Care, 20(1), 17-21.
- National Osteoporosis Foundation. (n.d.). Calcium and Vitamin D: Important for Bone Health. Retrieved from https://www.nof.org/patients/treatment/calciumvitamin-d/
- Wu, G. (2018). Dietary protein intake and human health. Food & Function, 9(7), 3535-3543.
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