As we get older, many everyday tasks start to feel harder. Things like getting out of bed, standing up from a chair, or climbing stairs may become more difficult than they used to be.
This is often caused by a condition called sarcopenia, which happens when our muscles become smaller and weaker with age.
Staying physically active is very important to fight muscle loss, but food also plays a big role. Many people don’t know which foods can help keep muscles strong as they get older. One of the most important nutrients for muscle health is protein.
Protein is one of the three main nutrients we get from food, along with carbohydrates and fats. It is found in foods like meat, fish, dairy products, eggs, and some plant-based sources like beans and nuts.
Protein is made up of smaller parts called amino acids. These help the body build and repair muscles and other important tissues.
As people age, their bodies may not absorb or use nutrients as well as before. This means older adults need to pay extra attention to getting enough high-quality protein to keep their muscles strong.
Our bodies can store fat and sugar, but they can’t store protein. This means we need to eat protein every day. Experts currently recommend that adults eat about 0.8 grams of protein per kilogram of body weight daily. But research shows that older adults may need about 1.2 grams per kilogram to protect their muscles. That’s about 50% more than the usual recommendation.
Getting enough protein can be tricky for older adults. Some have smaller appetites or have trouble chewing certain foods. That’s why the quality of protein matters just as much as the amount.
High-quality proteins are easier for the body to digest and absorb. They also contain more essential amino acids—especially one called leucine, which is very helpful for muscle growth.
While animal-based proteins like meat and dairy are rich in leucine, some plant-based options are also promising. For example, pea protein is becoming more popular. It contains enough leucine to support muscle growth, and early studies show it may work just as well as animal proteins.
In one study, 31 older adults aged between 60 and 80 were given different types of protein. They either ate protein-rich meals or took protein supplements like whey, pea, or collagen. The results showed that both whey and pea protein helped boost muscle building by about 10%. However, collagen protein, which many older adults use, did not improve muscle growth.
This shows that plant-based proteins like pea protein can be just as helpful as traditional animal proteins. Some people worry that eating more protein could hurt their health, but there is no strong evidence that it causes problems like kidney disease or weak bones in healthy people.
Eating more protein, especially from high-quality sources, along with regular exercise, can help slow muscle loss and improve overall health. Protein-rich foods also give us important nutrients like vitamins, minerals, and fiber. They help us feel full, which can prevent overeating.
Experts suggest eating 25 to 40 grams of protein in each meal. Good choices include Greek yogurt, cottage cheese, eggs, canned fish, lean meats, nuts, and protein-rich snacks.
By planning your meals carefully and making protein a daily priority, you can stay strong, active, and independent as you age.
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