Adequate protein intake is crucial for healthy aging. As we grow older, muscle mass, strength, and metabolic efficiency naturally decline—a process known as sarcopenia. Insufficient protein intake accelerates this decline, increasing the risk of frailty, falls, and chronic diseases such as osteoporosis and cardiovascular disease.

Why Do the Elderly Need More Protein?
Aging reduces the body’s ability to utilize dietary protein efficiently. This leads to higher protein requirements compared to younger adults. Protein helps preserve lean muscle mass, supports immune function, and promotes wound healing and bone health. Additionally, protein plays a role in preventing chronic conditions such as type 2 diabetes and cardiovascular diseases.

Recommended Protein Intake
While the Recommended Dietary Allowance (RDA) for adults is 0.8 g/kg of body weight, research suggests that older adults benefit from higher intake:

• 1.0–1.2 g/kg/day for healthy older adults.
• 1.2–1.5 g/kg/day for those at risk of chronic diseases or experiencing muscle loss.
• Even higher amounts may be needed for individuals recovering from illness or injury.

Protein Quality Matters
Not all protein sources are equal. High-quality proteins rich in essential amino acids—especially leucine, which stimulates muscle protein synthesis—are crucial for older adults.
Good sources include:

• Animal-based proteins: Eggs, poultry, fish, dairy products (yogurt, cheese), lean meats.
• Plant-based proteins: Legumes, nuts, seeds, quinoa, tofu, and high-protein grains.

Timing and Distribution
For optimal muscle health, protein should be distributed evenly across meals, with a target of 25–30 grams per meal. This approach ensures continuous muscle protein synthesis throughout the day.

Practical Tips for Meeting Protein Needs:

1. Add Protein to Every Meal – Include an egg or Greek yogurt at breakfast, lean meats or tofu at lunch, and fish or legumes at dinner.
2. Snack Smart – Cheese, nuts, or a protein smoothie can provide an extra boost.
3. Consider Supplements if Necessary – For those struggling to meet their protein needs through diet alone, protein powders or medical-grade nutrition drinks may be useful.

Conclusion
Meeting higher protein requirements is vital for older adults to maintain muscle mass, strength, and overall health. A balanced diet rich in high-quality proteins, combined with regular physical activity (especially resistance training), can help the elderly live longer, healthier, and more independent lives.