Over 50? This Is Exactly How Much Protein You Need
- People over 50 may need to consume more protein than the recommended daily intake of 0.8 grams per kilogram of body weight to prevent muscle loss and maintain overall health.
As you age and approach older adulthood, you may become more and more familiar with the need to be proactive about your health. You may wonder how to incorporate more fiber into your diet , for example, or find yourself trying to eat more brain-healthy foods . You may be as physically fit as you've ever been , or curious about small ways to care for your body more.
One important consideration for all of us—and perhaps especially people over 50 years old, as a dietitian will explain below—is getting enough protein. This macronutrient is responsible for energizing your body, keeping your cells in good shape, repairing tissues, helping you digest food, regulating your hormones, helping build your bones and much more. But how much is "enough"?
How Much Protein People Over 50 Should Eat
"The recommended daily intake of protein for people is 0.8 grams per kilogram of body weight, but that may not be enough for older people," says Amanda Sauceda, MS, RD , a dietitian who specializes in gut health . "It's thought that older people may have higher protein needs, and that could range anywhere from one to 1.2 grams of protein per kilogram of body weight."
This information is affirmed by a 2021 research article in Advances in Nutrition , the National Resource Center on Nutrition & Aging and other sources.
Sauceda shares a contextual example of how much protein is in one serving: "A 3-ounce portion of chicken will have 28 grams of protein, compared to a whole chicken breast, which has almost 60 grams of protein."
Listening to your body—one key piece of intuitive eating —is also vital.
Why People 50+ Need Extra Protein
Related: The World's Oldest People Eat This Breakfast Every Day
The main reason why experts recommend older adults eat more protein pertains to muscle loss. "Aging changes a variety of things in our bodies, and one of the biggest reasons older adults need more protein is to prevent sarcopenia," Sauceda says. (Sarcopenia is age-related muscle loss.) "It's thought the body handles amino acids differently than when we are younger, and the body might not build protein at the level it once did."
Along those lines, protein-rich foods with amino acids build tissues in the body that are important for bone health, she adds, especially in a person's older years.
Top Protein-Packed Foods
Meat, nuts, beans and protein bars may be the first foods that come to mind when you think of protein, and they're all great options! They aren't the only ones, though, nor do they have to be eaten by themselves. Get creative!
"I love using leftover protein from the night before and making that into a burrito or using it as a topping for a breakfast toast," Sauceda says.
Related: Eating This One High-Protein Food Could Raise Your Dementia Risk by 13%
She also encourages keeping protein snacks on hand, such as nuts and seeds (which can be combined into a trail mix with other ingredients).
Nut butters and seed butters are softer options she mentions that can be made into energy bites. "You mix the butter with dried fruit, oats and chocolate chips to form a ball that you can pop as a quick snack," Sauceda says. (BTW, protein hacks and recipes like this are everywhere if you look.)
A quick note she adds about the type of protein: Animal-based foods are considered a "complete" protein, meaning they have all the essential amino acids the body needs from food. Plant-based proteins (besides soy) don't, but that doesn't mean you shouldn't eat them.
You may have also heard of trying to get protein (and other nutrients) primarily through foods versus supplements, powders and other sources. What's Sauceda's take?
" Protein powders are a great option to help you fill your protein gap or when you want to boost the protein in your food or drink," she says. "Protein powders shouldn't be the main source of your protein, but they offer convenience and ease."
Your best option for consuming it, she believes, is throwing it into a smoothie you can sip when you're on the go, not super hungry or just want one.
With options for every situation you may find yourself in, getting enough protein shouldn't be too difficult—just be mindful about doing it and why.
Up Next:
Related: The One Type of Protein You Should Eat Every Day, According to Registered Dietitians
Sources
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Amanda Sauceda, MS, RD , a dietitian who specializes in gut health
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Why is protein important in your diet? , Piedmont Healthcare
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Healthy Aging—Nutrition Matters: Start Early and Screen Often , Advances in Nutrition
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Nutrition Needs for Older Adults: Protein , The National Resource Center on Nutrition & Aging
