As we age, our bodies naturally begin to lose muscle. The process, called sarcopenia, starts slowly in our 30s and accelerates after 50 and again after 70, quietly eroding strength, mobility and balance. Two things slow and even reverse it: strength training and eating enough protein. Yet most older Australians eat less protein than they did at 30, exactly when they need more. Here is why protein for older adults matters so much, how much you need, and how to get it, from the team at Hammer’s Gym in Nunawading.
Why protein needs increase with age
Older muscle becomes less sensitive to the muscle-building signal from protein, a phenomenon called anabolic resistance. In practical terms, the same meal that built muscle at 25 does less at 65, so you need a larger dose to get the same effect. At the same time appetite often falls, meals get smaller and protein is the nutrient most likely to be squeezed out. The result is a gap that accelerates muscle loss.
How much protein do older adults need?
The general adult guideline of around 0.8 grams per kilogram of body weight per day is a minimum to prevent deficiency, not a target for staying strong. For adults over 50, most researchers and dietitians now recommend 1.2 to 1.6 grams per kilogram, and up to 2 grams for those who are strength training or recovering from illness. For a 70 kg person that is roughly 85 to 110 grams a day. Talk to your doctor or a dietitian about your individual needs, particularly if you have kidney disease or other medical conditions.
Spread it through the day
Because of anabolic resistance, older adults benefit from 25 to 40 grams of protein at each main meal rather than a small breakfast, a light lunch and a large dinner. Breakfast is where most people fall short: two eggs, or Greek yoghurt with nuts, or a protein smoothie makes a big difference.
The best protein sources
- Lean meat, poultry and fish: complete, high-quality protein plus iron, zinc and, in oily fish, omega-3 fats.
- Eggs: about 6 grams each and easy to prepare.
- Dairy: Greek yoghurt, cottage cheese, milk and cheese, with the bonus of calcium for bones.
- Legumes: lentils, chickpeas and beans, with fibre for digestion.
- Tofu and tempeh: complete plant proteins that suit stir-fries and curries.
- Nuts and seeds: useful top-ups for snacks.
- Protein shakes: a convenient way to bridge the gap when appetite is low.
Our guide to the best protein sources lists grams per serve for each.
The other benefits
Beyond preserving muscle, adequate protein helps older adults maintain a healthy weight by keeping you full, supports bone health alongside calcium and vitamin D, strengthens immune function and speeds recovery from illness, surgery and injury. It also supports the healing of the inevitable knocks that come with staying active.
Protein works best with strength training
Protein provides the building blocks; strength training provides the instruction to use them. Together they are the most effective treatment for sarcopenia we have. Two or three sessions a week of resistance training, scaled to your level, combined with protein at every meal, can rebuild muscle at any age. Members in their 60s and 70s train at Hammer’s every day, and many are stronger than they were a decade ago. Read our guidelines for weight training over 40 and the truth behind weight training myths, including the one that says lifting is only for the young.
Practical tips
- Choose lean sources most of the time to keep saturated fat in check.
- Add protein to what you already eat: beans in soups, yoghurt with fruit, cheese on vegetables, tofu in a stir-fry.
- Snack on protein: boiled eggs, cottage cheese, a handful of nuts, a small shake.
- Eat protein soon after training to make the most of the session. See foods for muscle recovery.
- Keep it easy: reception at Hammer’s stocks high-protein ready meals and shakes for days when cooking is a chore.
Stay strong for life
Getting enough protein is one of the simplest and most powerful things you can do to stay active and independent as you age, and pairing it with regular strength training multiplies the benefit. Hammer’s Gym welcomes members of every age, with personal trainers experienced in working with older adults and classes such as yoga and Reformer Pilates for mobility and balance. Claim a free one-day trial in Nunawading, minutes from Mitcham, Blackburn, Box Hill and Doncaster.