Many people think protein is only good for building big biceps—but while the macronutrient does help us look and feel fit, it also has a huge impact on our long-term health and mobility. Here, experts share why we need even more protein as we age and what’s at stake if we fall short.
Why Protein Matters
“Protein plays a key role in human nutritional status and allows for many vital functions of the human body to take place,” explains Jim White, R.D., ACSM Health Fitness Specialist and owner of Jim White Fitness and Nutrition Studios.
Our bodies need protein for:
- Cell formation
- Tissue-building (including organs and muscles)
- Tissue repair and healing
- Fluid balance
- Hormone and enzyme production
Amino acids, the compounds that make up protein, are literally the building blocks for every cell in our body, White says. Since we can’t produce certain amino acids on our own, we have to get them by eating protein.
The Essential Amino Acid Connection
Think of it like this: your body is constantly doing repair work—fixing tiny tears in muscle tissue, replacing old cells, and keeping everything running smoothly. Amino acids are the raw materials for all that maintenance. Nine of these amino acids are called “essential” because your body can’t make them—you have to eat them.
Not to mention, protein (which requires more energy to digest and absorb than carbs and fats) helps us feel satiated throughout the day. That’s a fancy way of saying protein keeps you full longer, which is why a protein-rich breakfast tends to hold you over better than a bowl of sugary cereal. It’s also why about 7 in 10 Americans say they’re trying to consume more protein, according to recent survey data.
How Much Protein The Average Adult Needs
The Recommended Dietary Allowance (RDA) for protein is actually quite low—just 0.8 grams of protein per kilogram of bodyweight, which comes out to about 55 grams of protein a day for the average 150-pound adult.
However, this amount isn’t optimal—just the bare minimum you need to avoid major health consequences. Here’s the thing: that recommendation was largely derived from nitrogen-balance research and has been essentially unchanged for more than 70 years.
Related: 7 Signs You’re Not Getting Enough Protein
In fact, depending on activity level, muscle mass, and fitness goals, many adults can benefit from upping their protein intake far beyond the RDA. “Some research suggests that recreational athletes should aim for 1.1 to 1.4 grams of protein per kilogram of bodyweight per day,” White says. That’s 75 to 95 grams of protein per day for that 150-pound person.
Active people often have larger appetites and greater protein needs both for satiety and muscle tissue repair, White says. Eating more protein is also crucial for anyone who wants to build more muscle mass.
Here’s a simple breakdown of what different activity levels might need:
- Sedentary adults: 0.8g per kilogram (the bare minimum)
- Moderately active adults: 1.0 to 1.2g per kilogram
- Recreational athletes: 1.1 to 1.4g per kilogram
- Serious athletes or those building muscle: 1.4 to 2.0g per kilogram
To meet your protein needs, dietitian Bonnie Taub-Dix, M.A., R.D.N., C.D.N., recommends filling a quarter of your plate with protein at every meal. (Same goes for snacks!)
Who Else Needs Extra Protein?
In addition to frequent gym-goers, pregnant women also need extra protein in order to adequately nourish their growing fetus, Taub-Dix says.
Others who need additional protein include:
- Anyone fighting off an illness
- Anyone who has to repair tissues after surgery or an injury
- People recovering from a hospital stay
- Those managing chronic health conditions
The good news? Getting enough protein doesn’t have to be complicated—it just takes a little planning and awareness of what’s on your plate.
The Importance Of Protein As We Age
Though we think of protein as a nice-to-have fitness-booster in our younger years, it becomes a matter of survival as we age.
“Inadequate protein intake later in life can lead to age-related muscle loss and function (called sarcopenia),” says White. It also contributes to decreases in skeletal integrity (think osteoporosis) and immune function.
Understanding Sarcopenia
Sarcopenia—that age-related muscle loss—is more common than you might think. Research suggests sarcopenia affects anywhere from about 11% to as many as 50% of adults over age 80. And while it typically becomes a serious concern for adults 65 and older, Taub-Dix says progressive muscle loss can begin as early as age 50.
Here’s what makes this tricky: after age 30, we naturally start losing about 3-8% of our muscle mass per decade. And as we get older—especially after 60—that loss can speed up. That might not sound like much, but over time, it adds up.
This loss of muscle—along with weakened bones and immunity—puts older adults at risk for all sorts of health issues, including:
- Falls
- Fractures and other injuries
- Impaired wound healing
- Loss of skin elasticity
- More frequent illness
- Feelings of fatigue or weakness
- Difficulty with everyday tasks like climbing stairs or carrying groceries
Why Our Bodies Become Less Efficient
Here’s something researchers have discovered: as we get older, our bodies become less efficient at using the protein we eat to build muscle. Scientists call this “anabolic resistance.” What it means in practical terms is that an older adult needs more protein per meal to get the same muscle-building benefit that a younger person gets from less protein.
Research suggests that adults as they age may need a bigger protein dose per meal—often around 30 to 40 grams—to maximally stimulate muscle protein synthesis, while younger adults can often get a similar effect with closer to 20 grams.
As our ability to build and maintain muscle declines, eating ample protein becomes all-the-more important for our health and quality of life, says Taub-Dix.
In fact, “Studies have concluded that higher protein intake helps high-functioning, middle-aged U.S. adults—and particularly women—maintain physical function,” White says. “Findings have also associated higher protein intake in older adults with better walking and climbing ability and prevention of disability.”
How Much Proteins Older Adults Need
To promote healthy muscle mass and other body functions, aging adults need continuously more protein than their younger counterparts.
“We think our nutritional needs stay the same throughout our older years, but our protein needs actually increase,” says Taub-Dix.
Taub-Dix suggests adults middle-aged and older shoot for 1.2 to 1.5 grams of protein per kilogram of bodyweight per day. (That’s 81 to 102 grams a day for a 150-pound person.)
Related: 8 High-Protein Snacks Nutritionists Love
An easy way to break that down: Aim for at least 25 to 30 grams of protein at every meal, says White. And here’s an important point—it’s not just about hitting your daily total. Spreading your protein throughout the day matters because your muscle-building response tends to max out with moderate doses per meal.
It’s Not Just About How Much—It’s About When
Think of your muscles like a construction crew that works in shifts. They can only do so much building during each shift (meal). If you skip protein at breakfast, have a light lunch, and then eat 80 grams at dinner, your body can’t make up for those missed opportunities earlier in the day.
That’s why many nutrition experts now recommend front-loading your protein—making sure you get a solid 25-30 grams at breakfast instead of waiting until dinner to get most of your protein.
Simple Ways to Boost Your Protein Intake
A few ways to up the protein in any snack or meal:
- Add nut butter or cottage cheese to oatmeal
- Stir nuts into yogurts, salads, cereals, and vegetable side dishes
- Add cheese to eggs or sandwiches
- Mix ground meat into pasta
- Add chickpeas to salads and vegetable side dishes
- Top toast with smoked salmon or scrambled eggs
- Snack on Greek yogurt (about 15-20g protein per cup)
- Keep hard-boiled eggs in the fridge for quick protein
- Try a protein bar when you’re on the go
When Whole Foods Aren’t Enough
If you’re struggling to meet your protein needs through whole foods alone, consider adding protein powder to smoothies, oatmeal, yogurt, or baked recipes.
Research consistently shows that whey protein in particular may be especially effective for older adults looking to maintain muscle mass—it’s fast-digesting and rich in the amino acids your muscles need most.
Here are some easy ways to add protein powder to your day:
- Blend into a morning smoothie with fruit and spinach
- Stir into oatmeal after cooking
- Mix into pancake or waffle batter
- Add to coffee for a protein-boosted morning drink
- Fold into yogurt for an extra protein punch
The bottom line? Whether you’re 35 or 75, protein isn’t just about looking fit—it’s about staying strong, independent, and healthy for years to come. And the earlier you start prioritizing protein, the better off you’ll be as the years go by.
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