As we grow older, our bodies undergo a variety of changes – some visible, like wrinkles and grey hair, and others less obvious but equally important, like the gradual loss of muscle mass.
For seniors, maintaining muscle strength and overall health becomes crucial for living independently and reducing the risk of falls or other injuries. A vital component of ageing well is ensuring adequate protein intake.
Experts say that even healthy seniors need more protein than they did when they were younger, in order to keep their muscle mass intact.
However, up to a third of older adults do not get enough protein. Several factors contribute to the issue, including reduced appetite, dental problems, changes in taste, difficulty swallowing and limited financial resources.
The challenges, along with a tendency to be less active, can lead to serious consequences.
Without enough protein, seniors risk losing muscle strength, facing mobility issues, recovering more slowly from illnesses and, ultimately, losing their independence. It’s crucial to address the barriers to ensure that older adults maintain their health and vitality.
Proteins are often referred to as the building blocks of life, and for good reason. They play a key role in building and repairing tissues, producing enzymes and hormones and maintaining muscle mass.
However, as we age, the body’s ability to process protein decreases. According to a study published in The Journal of Gerontology, older adults need more protein than younger adults to maintain muscle mass and strength due to this diminished efficiency in protein metabolism.
Muscle loss in seniors
Sarcopenia, the gradual loss of muscle mass and strength, starts as early as age 30 but becomes more apparent after 60. Studies have shown that adults over 65 lose muscle at a rate of about 1 to 2% a year.
The loss can lead to weakness, decreased mobility and an increased risk of falls, which are a leading cause of injury in older adults.
Speaking to KFF health news, Wayne Campbell, a professor of nutrition science at Purdue University said: “While eating an adequate amount of protein is not going to prevent age-associated loss of muscle altogether, not eating enough protein can be an exacerbating factor that causes older adults to lose muscle faster.”
However, research also suggested that a diet high in protein could help slow the decline.
A study published in “The American Journal of Clinical Nutrition” found that elderly individuals who consumed more protein had significantly more muscle mass and strength compared to those who ate less.
How much protein is enough?
The recommended dietary allowance for protein is 0.8g a kilogramme of body weight a day for adults. However, some experts believe this might not be sufficient for seniors.
“The Journal of the American Medical Directors Association” published a consensus statement suggesting that older adults might benefit from consuming 1 to 1.2g of protein a kilogramme of body weight daily.
This means that a 70-year-old woman weighing around 68kg might need between 68 and 82g of protein a day, depending on her activity level and health.
Protein sources for seniors
The good news is that protein comes in many forms and is readily available in a variety of foods. High-quality protein sources include:
Lean meats: Chicken, turkey, and lean cuts of beef or pork.
Fish: Salmon, tuna and trout are not only rich in protein but also in healthy omega-3 fatty acids, which are good for heart health.
Eggs: A cost-effective, protein-packed food.
Dairy: Greek yoghurt, milk and cheese are excellent sources of protein and calcium, which is important for bone health.
Plant-based options: Beans, lentils, quinoa, tofu and nuts are great for those looking to reduce their meat intake or follow a plant-based diet.
For seniors who struggle to meet their protein needs through food alone, protein supplements like shakes and powders can be a convenient option, but it’s always a good idea to consult with a health-care provider before adding supplements to your diet.
A simple way to ensure you are eating enough protein as part of a balanced meal is to follow the “My Healthy Plate” guide. Fill a quarter of your plate with protein-rich foods when you have your breakfast, lunch and dinner.
Interestingly, research suggests that the timing of protein intake might be just as important as the amount.
A study found that evenly distributing protein intake throughout the day (rather than consuming most of it in one meal) helped maintain muscle mass in older adults.
Aim to include some protein in every meal, whether it’s eggs for breakfast, a turkey sandwich for lunch or grilled fish for dinner.