As we get older, simple movements like standing up, getting out of bed, or climbing stairs can start to feel harder.
One of the main reasons is a natural condition called sarcopenia, which means our muscles slowly shrink and lose strength over time.
The good news is that this process can be slowed down with the right habits—especially by staying active and eating enough of the right foods.
Our bodies get energy and nutrients from three main food sources: carbohydrates, fats, and protein. Out of these, protein is the most important for building and maintaining muscle.
It provides amino acids, which are like small building blocks the body uses to repair and grow muscle tissue. Protein can be found in foods such as meat, fish, eggs, milk, cheese, yogurt, beans, tofu, and lentils.
As we age, our bodies become less efficient at absorbing nutrients and using them to build muscle. That’s why older adults need not just more protein, but better-quality protein to stay strong. Unlike fats and carbohydrates, protein cannot be stored in the body. This means we must eat enough every single day to give our muscles what they need.
Experts currently recommend that adults eat at least 0.8 grams of protein per kilogram of body weight each day. However, for older adults, this amount may not be enough. Many scientists now suggest that people over 60 should aim for around 1.2 grams per kilogram of body weight per day—about 50% more—to prevent muscle loss and maintain strength.
It’s not just about eating more protein, but also about choosing the right types. High-quality proteins are easier for the body to digest and contain all the essential amino acids. One of these amino acids, leucine, plays a key role in stimulating muscle growth. Foods rich in leucine include chicken, fish, eggs, dairy, soy, and legumes.
For many older adults, eating large amounts of meat or heavy meals can be difficult. Smaller appetites or dental problems can make it hard to meet daily protein goals. A helpful strategy is to spread protein intake evenly throughout the day—having some protein at breakfast, lunch, and dinner. This helps the body use it more effectively to support muscle repair.
There has also been growing interest in plant-based proteins. They are environmentally friendly and can be very nutritious. A study involving 31 adults aged between 60 and 80 looked at how different types of protein affect muscle building. Participants received their protein through food or supplements such as whey, pea, or collagen.
The results showed that whey and pea proteins increased muscle growth by nearly 10%, while collagen protein did not show any benefit for muscle health. This means plant-based proteins like pea protein can be just as effective as animal-based options.
Some people worry that eating more protein might be bad for their kidneys, bones, or overall health.
But research shows this is not true for healthy adults. In fact, getting enough high-quality protein can help keep bones strong, muscles active, and energy levels stable. Combined with regular physical activity, it can greatly reduce the risk of falls, frailty, and weakness in older age.
Protein has benefits beyond just muscles. Foods high in protein often provide important nutrients like iron, calcium, zinc, and B vitamins. They also help you feel full longer, making it easier to control your weight and avoid overeating. Good sources of protein include Greek yogurt, cottage cheese, eggs, canned tuna, chicken breast, nuts, seeds, and lentils.
If you want to stay strong and independent as you age, aim for about 25 to 40 grams of protein per meal. Think of a protein-rich breakfast like eggs or yogurt, a lunch with tuna or tofu, and a dinner with lean meat or beans. Add healthy snacks like nuts or a protein smoothie to meet your daily target.
By making protein a daily priority and staying active, you can help prevent sarcopenia and keep your body strong, mobile, and full of energy well into your later years.
If you care about muscle, please read studies about factors that can cause muscle weakness in older people, and scientists find a way to reverse high blood sugar and muscle loss.
For more health information, please see recent studies about an easy, cheap way to maintain muscles, and results showing these vegetables essential for your muscle strength.
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