As any retired athlete can tell you, physical strength naturally declines with age. But eating enough protein throughout the day can help you hold on to your strength and muscle mass, says Dr. Roger Fielding, a senior scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University.
However, many older adults are not consuming enough protein. Research published last year in Clinical Nutrition found that 28 percent of adults over age 55 were consuming less than 0.8 grams of protein per kilogram of body weight per day (the recommended daily allowance) on average.
Symptoms of protein deficiency generally don’t show up right away, so the best way to know if you’re getting enough protein is to track your intake. Fielding recommends at least 0.8 g/kg daily, a rate at which a 150-pound person would need 54 grams per day; at 200 pounds, one would need 72 grams.
Not consuming enough protein is consistently associated with sarcopenia, a condition where your muscle fibers shrink, leading to muscle weakness and loss of function. It’s more common as we age because the body naturally synthesizes less protein.
“Accelerated loss of muscle mass, coupled with a loss of muscle strength, increases the risk for falls, fractures, mortality and functional decline, including difficulty walking, climbing stairs, getting up out of a chair,” Fielding says. Reduced muscle mass is also linked to a weaker immune system and an increased risk of diabetes and cognitive impairment.
For older adults, 25 grams per meal, from a variety of plant and animal sources, can help meet the level needed to rebuild muscle mass and counter loss of strength as the body ages. Here’s what that can look like on your table.
Day 1
Starting the day with yogurt is an easy way to build protein into breakfast.
Vidhya Nagarajan
Breakfast
1 cup Greek yogurt, plus nuts
Plain Greek yogurt is an excellent source of protein, with about 20 grams per cup. Top with almonds, walnuts or granola to hit 25 grams.
Lunch
Lentil soup
Just half a cup of cooked lentils has 12 grams of protein. This little legume is satiating in a soup with celery and carrots, especially when cooked in bone broth, a protein-rich alternative to regular broth with as much as 10 grams per cup.
Dinner
A familiar favorite like spaghetti and meatballs can help you get enough protein.
Vidhya Nagarajan
Spaghetti and meatballs
One serving of spaghetti has about 8 grams of protein. Adding about four medium-size meatballs boosts this classic to 25 grams. A little Parmesan cheese adds extra protein.