As we get older, maintaining muscle becomes increasingly important. Many people notice that their legs become thinner or weaker with age, especially when physical activity decreases. Protein is an important part of preserving muscle, but no single protein can transform weak legs into “steel columns” in seven days.
The good news is that adequate protein combined with regular resistance exercise can help older adults maintain and build muscle strength over time.
Why Muscle Matters After 75
Muscle isn’t just about appearance. Strong leg muscles help with everyday activities such as:
- Standing up from a chair
- Walking
- Climbing stairs
- Getting out of bed
- Maintaining balance
- Carrying groceries
- Reducing the risk of falls
Age-related loss of muscle and strength is sometimes called sarcopenia. It can develop gradually and may become more noticeable when someone is inactive.
How Much Protein Do Older Adults Need?
Older adults generally benefit from paying particular attention to protein intake because the body can become less responsive to small amounts of dietary protein as we age.
Rather than focusing on one “magic” protein, aim to include a good protein source at meals throughout the day.
Good options include:
- Eggs
- Greek yogurt
- Cottage cheese
- Milk
- Fish
- Chicken
- Turkey
- Lean meat
- Beans
- Lentils
- Tofu
- Soy foods
- Nuts and seeds
The right amount depends on body size, activity level, overall health, and kidney function. People with kidney disease should discuss their protein intake with their healthcare professional rather than dramatically increasing it on their own.
A Simple High-Protein Breakfast
One easy option is a protein-rich yogurt bowl.
Ingredients
- 1 cup plain Greek yogurt
- 2 tablespoons chopped walnuts
- ½ cup berries
- 1 tablespoon chia seeds
- Cinnamon, optional
Preparation
- Add the Greek yogurt to a bowl.
- Add the berries.
- Sprinkle in the walnuts and chia seeds.
- Add cinnamon if desired.
- Mix and enjoy.
This provides protein along with fiber, healthy fats, and other nutrients.
Protein Alone Isn’t Enough
See more on the next page