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How Much Protein Do You Need After 50?
Plus, clever ways to hit your daily protein goals
7-minute read
Older adults generally need more protein compared to when they were younger.
AARP (Getty Images, 2)
Key takeaways
- Older adults generally need more protein than when they were younger.
- Guidelines can vary based on individual factors like weight, and there’s no one set rule to follow for setting a daily protein goal, though seeing a nutritionist may help.
- A simpler approach is to aim for 25 to 35 grams of protein at each meal and spread intake throughout the day.
By now, you've probably gotten the memo: Protein is a must for your health. But how much, exactly, do you need? And how can you sneak in more if you’re like many older adults who don’t consume enough?
Approximately 46 percent of men and women age 51 and older didn’t meet daily protein recommendations, according to an older study in The Journal of Nutrition, Health & Aging.
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In general, scientists believe that older adults need more protein than their younger counterparts. But they need to start thinking about raising it in their 30s and 40s and not when they’re an older adult, says Jamie Baum, associate professor of food science at the University of Arkansas.
Inadequate protein intake on a regular basis is linked to higher chances of reduced mobility and lower handgrip strength (a marker of muscle health). It is also linked to cardiovascular risk, frailty and cognitive decline.
Protein intake recommendations
Determining how much protein you need can seem confusing because that amount can vary based on factors such as your weight and any underlying health issues, Baum explains.
NOVALUE
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A few commonly used guidelines apply to protein intake:
- Acceptable macronutrient distribution range (AMDR): Protein should make up anywhere from 10 to 35 percent of your calories per day. If you need 2,000 calories, you should get 200 to 700 calories from protein, or 50 to 175 grams.
- Estimated average requirement (EAR), the average daily level needed by 50 percent of healthy people. The recommendation is 0.66 grams per kilogram (g/kg) of your body weight. If you’re about 150 pounds, that’s about 45 grams.
- Recommended dietary allowance (RDA) is a metric ideal for 97 to 98 percent of healthy individuals and is set at 0.8 g/kg of body weight for an average sedentary adult (and older adults). If you’re 150 pounds, that’s approximately 55 grams per day.
The problem with RDA, the metric you may be most familiar with, is that the data it’s based on came mostly from younger people, mostly men, Baum says.
New dietary guidelines released earlier this year recommend 1.2 to 1.6 g/kg for adults and older adults — about 80 to 110 grams per day for a 150-pound person. It doesn’t specify a different amount for older adults but emphasizes that some older adults may need fewer calories yet still need equal or greater amounts of nutrients, including protein.
An older study with specifics on protein intake published in the Journal of the American Medical Directors Association says people over 65 need more protein than younger folks, recommending 1 to 1.2 g/kg per day. Age-related shifts in immunity, hormones, metabolism and/or frailty should be considered when trying to figure out how much protein to get.
Research varies on recommended amounts. Some experts say up to 2 g/kg is a must for older adults, but the research fluctuates on age, sometimes defined as people 65 and up. Other evidence has no specific age.
Simplifying protein goals
Sticking to per-meal gram goals may take confusion out of the protein guidelines. Aim for 25 to 30 grams per meal, Baum says. Other studies suggest going to 35 grams per meal. If you’re moderately active, you may need 75 to 100 grams per day and should spread it out throughout the day, Baum advises.
Why older adults need more protein
Middle-aged and older adults in particular need protein to help build and maintain muscle mass, which starts naturally decreasing as early as your 30s. While you likely won’t notice such changes at 35, a few decades later they can pose real risks.
“Muscle supports our skeletal system,” says Nancy Rodriguez, a professor of nutritional sciences at the University of Connecticut. “When you combine loss of muscle with loss of bone, you’ve got the perfect storm to fall and fracture a hip or break an arm."
While eating protein can help you maintain your muscle, you won’t be able to gain without strength training, Baum notes. Aim for at least 150 minutes of moderate-intensity physical activity per week and two days of strength training as well.
“Research shows that when older adults do that, they’re able to absorb protein a little more efficiently,” says Sabrina Palmieri, an outpatient dietitian at the University of Pittsburgh Medical Center Presbyterian hospital. As a bonus, the lean muscle that comes from hoisting a 5-pound dumbbell makes it easier for us to manage our weight, since muscle is more metabolically active than fat.
“If you’re sick or recovering from an illness or an injury, or some other period where you’ve been very sedentary and getting back on your feet, having more protein in your diet can help with that recovery process,” says Wayne Campbell, a professor of nutrition science at Purdue University.
An older study in the American Journal of Physiology: Endocrinology and Metabolism found that older adults who consumed more protein were better able to maintain and rebuild muscle, compared with those following the RDA.
A 2018 study in The Journals of Gerontology tracking nearly 3,000 older adults over two decades found that those who downed the most protein were 30 percent less likely to become functionally impaired than those who ate minimal amounts.
A study in Nutrients, on more than 38,000 adults 50 and over from 27 countries in Europe linked lower protein intake (compared with a higher one) to consistent increases in the risk of reduced muscle strength and functional difficulties.
Be careful when upping your protein intake, especially if you have kidney disease or diabetes-induced kidney damage.
“In my opinion, protein needs should be individualized,” says Cynthia Sass, a nutritionist and author of Slim Down Now: Shed Pounds and Inches With Pulses — The New Superfood. In those cases, Sass suggests meeting with a registered dietitian who can personalize an eating plan based on your needs.
Ways to get more protein
These three tips can help you work more protein into your diet:
1. Make every meal count
Some nutritionists believe that when you eat your protein is as important as how much you're getting. For instance, most Americans load up at the end of the day — say, in a chicken breast or fish at dinner — but this may not be the most efficient way to process the macronutrient.
“Spreading your protein intake throughout the day stops muscle from breaking down intermittently during the day,” says the University of Connecticut’s Rodriguez.
An American Journal of Clinical Nutrition study found that those ages 67 to 84 who evenly distributed their protein consumption throughout the day tended to have stronger muscles than those who packed their intake into a single meal.
“It also keeps you fuller longer,” Baum says.
For many people, dinner is the most protein-rich meal, but starting your day with protein is a priority, she says. To bulk up your breakfast, for instance, you might opt for plain Greek yogurt with sliced strawberries or a cut-up banana and half a cup of granola (about 24 grams of protein) or two veggie sausages and a side of scrambled eggs (about 29 grams).
2. Choose each source wisely
Animal meat, poultry and fish are protein powerhouses, but dairy products (such as eggs, cheese and Greek yogurt), beans, legumes, nuts and seeds are also great sources. The amino acid leucine stimulates muscle growth and prevents age-related muscle deterioration. Chicken, beef, pork chops, tuna, ricotta cheese and pumpkin seeds contain leucine.
Keep an eye on calories, Baum warns. Our increased protein needs can drive them up at a time when a slowing metabolism means you need slightly fewer. The good news: Studies suggest that protein is more satiating than carbohydrates or fat, which may make it easier to steer clear of processed foods and sugar-laden snacks.
Be mindful about leaning on trendy protein-enhanced foods to hit your daily goals, especially if the foods themselves aren’t so great to begin with (like chips), says Baum. Higher protein foods aren’t necessarily healthier, she says. In fact, some of those foods have protein but fewer other important nutrients, like fiber, she adds.
AARP (Getty Images)
NOVALUE
A report published this year in Frontiers in Sustainable Food Systems ranked protein sources on sustainability and health factors, naming these in the top 10:
- Tofu
- Chia seeds
- Beans
- Quinoa
- Sunflower seeds
- Lentils
- Chicken breast
- Tuna
- Peanuts
- Chickpeas
3. Consider supplementing
Stirring protein powder into yogurt, a smoothie or oatmeal can be an easy way to boost protein. Be sure you’re using a quality supplement, as some can be high in sugar and calories and others might contain more fiber than you can handle in one dose.
Sass is a fan of plain, unflavored, unsweetened, plant-based protein powders from sources like almonds, split peas and brown rice. (A quarter cup can easily provide 20 grams of protein, and unflavored options can go into mashed vegetables, puddings or soups, she notes.)
“There might be better ways to build up protein without thinking whey powder. When making a shake or smoothie, add a tablespoon of peanut butter, add dry milk powder to soup or any vegetable with a mashed potato consistency, or put cheese on things,” says Amanda Holliday, an assistant professor of nutrition at the University of North Carolina Gillings School of Global Public Health.
Protein powerhouses
A few protein-rich options to have as a meal or to center a meal around:
Breakfast
- Greek yogurt or oatmeal with added protein powder
- Protein-based waffles
- Eggs (omelets offer a chance to pop in extra protein or vegetables)
Lunch
- Tuna
- Leftover chicken or turkey sandwich
- Salad with grilled chicken
- Soup with beans
Dinner
- Tofu
- Fish
- Lean meats such as chicken, turkey, beef and pork
- Quinoa
Snacks
- String cheese
- Peanut butter on apple or banana
- Hard-boiled eggs
Check out more ways to get at least 25 grams of protein in a meal.
The key takeaways were created with the assistance of generative AI. An AARP editor reviewed and refined the content for accuracy and clarity.
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