Despite this, many older adults often don’t meet their daily protein requirements. The good news is that rectifying this doesn’t demand a complete dietary overhaul; simple habits and smart food choices can make it surprisingly easy to stay on track.<\/p>\n
To help navigate this essential aspect of nutrition, The Independent consulted Dr Sammie Gill, a specialist gastroenterology dietitian at Symprove UK. <\/p>\n
Dr Gill has explained the key health benefits of protein and outlined how much individuals should aim for each day. Crucially, she has also shared five straightforward and effective methods to ensure you’re consistently getting the protein your body needs daily.<\/p>\n
What are the health benefits of protein, especially for older adults?<\/p>\n
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Protein is crucial for maintaining muscle mass (PA)<\/p>\n
For older adults, protein is crucial for maintaining muscle mass, strength and overall functional ability.<\/p>\n
\u201cProtein is essential for growth, repair and maintenance [within the body], and has several important functions,\u201d explains Gill. \u201cFor example, it plays a key role in the structure and support of body tissues and organs. Protein also forms the basis of hormones, enzymes and antibodies of the immune system.<\/p>\n
\u201cIn addition, higher protein intakes have been linked with higher bone mineral density and a slower rate of bone loss, muscle mass, and strength in older adults.\u201d<\/p>\n
Good sources of protein include lean meats like beef, chicken and turkey, as well as fish, eggs, dairy products and plant-based options like beans, lentils, tofu, and nuts and seeds.<\/p>\n
What is the recommend daily intake of protein for adults?<\/p>\n
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A high protein diet can help you build muscle and get fitter at any time of life (PA)<\/p>\n
\u201cIn the UK, adults require 0.75g of protein per kg of body weight daily [according to Reference Nutrient Intake (RNI)],\u201d says Gill. \u201cYou can meet protein requirements with animal proteins and plant-based proteins, or plant-based proteins alone.\u201d<\/p>\n
For example, a 70kg person would need approximately 52.5g of protein daily, but this recommendation can vary based on factors like age, activity level and overall health.<\/p>\n
\u201cProtein becomes more important as you get older with age-related changes in protein digestion, protein absorption, and protein metabolism,\u201d says Gill. \u201cResearch<\/a> suggests that older people (65+) should consume 1-1.2g of protein per kg of body weight daily to support muscle mass and function.\u201d<\/p>\n The dietitian also highlights that it is also important to incorporate exercise, particularly resistance\/strength-based exercises, alongside adequate protein intake.<\/p>\n \u201cProtein and exercise work synergistically \u2013 their combined effect is greater than the sum of their individual effects,\u201d says Gill.<\/p>\n Why do many older adults not consume enough protein?<\/p>\n Older adults may not consume enough protein due to a combination of factors, including a decreased appetite.<\/p>\n \u201cDecreases in appetite, alongside changes in taste and smell, can result in an overall lower food intake, including protein,\u201d says Gill. \u201cIt\u2019s thought around 15-30 per cent of older people lose their appetite. Older people are also at a higher risk of chronic illnesses which often require higher amounts of protein.\u201d<\/p>\n If you are keen to reap the benefits of a higher protein diet, we are here to help. <\/p>\n How to incorporate more protein into your diet<\/p>\n open image in gallery<\/p>\n Drinking protein is a good way to boost your consumption (PA)<\/p>\n 1. Spread your protein throughout the day<\/p>\n![\"Drinking](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/08\/18084045-141f3a6f-0820-439e-93a9-a6fd189d2895.jpg\")
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