Even healthy seniors need more protein than when they were younger to help preserve muscle mass, experts suggest. Combined with a tendency to become more sedentary, this puts them at risk of deteriorating muscles, compromised mobility, slower recovery from bouts of illness and the loss of independence.

Impact on functioning. In a study that followed more than 2, seniors over 23 years, researchers found that those who ate the most protein were 30 percent less likely to become functionally impaired than those who ate the least amount. In another study, which was published in and followed nearly 2, older adults over six years, people who consumed the least amount of protein were almost twice as likely to have difficulty walking or climbing steps as those who ate the most, after adjusting for health behaviors, chronic conditions and other factors.

Recommended intake. So, how much protein should seniors eat? The most commonly cited standard is the Recommended Dietary Allowance RDA : 0. For a pound woman, that translates into eating 55 grams of protein a day; for a pound man, it calls for eating 65 grams.

To put that into perspective, a 6-ounce serving of Greek yogurt has 18 grams; a half-cup of cottage cheese, 14 grams; a 3-ounce serving of skinless chicken, 28 grams; a half-cup of lentils, 9 grams; and a cup of milk, 8 grams.

To check the protein content of other common foods, click here. Older adults were rarely included in studies used to establish the RDAs, however, and experts caution that this standard might not adequately address health needs in the older population.

After reviewing additional evidence, an international group of physicians and nutrition experts in recommended that healthy older adults consume 1 to 1. Its recommendations were subsequently embraced by the European Society for Clinical Nutrition and Metabolism.

When illness is an issue. For seniors with acute or chronic diseases, the group suggested protein intake of 1. As we lose muscle mass, we lose strength, and if we lose too much, our ability to function suffers.

Fortunately, emerging research is shedding new light on the role dietary protein plays in maintaining muscle, functionality, and health as we age. Some of this gradual, age-associated loss of muscle mass, strength, and function has to do with a decrease in activity, but not all of it.

Fielding, PhD, director of the Human Nutrition Research Center on Aging HNRCA Nutrition, Exercise Physiology and Sarcopenia laboratory. Paul F. Being active is important as well. In one study my colleagues and I found that participants who exercised and drank 20 grams of high-quality whey protein supplement daily had a significant increase in thigh muscle over time compared to those who exercised but drank a protein-free placebo.

Inflammaging: Meeting protein needs in aging populations appears to be important not only for maintenance of lean muscle mass, strength, and physical function, but also for potentially counteracting age-related changes in the inflammatory response.

The relationship between inflammation and protein is complex. We recently conducted a study to try to determine whether higher protein intake was helpful or harmful with regard to chronic inflammation and the maintenance of functional integrity with age.

While most study participants were consuming adequate amounts of protein, lower protein intake was associated with higher inflammation scores.

The group of people who consumed the least amount of protein had inflammation scores twice as high as the group who consumed the most protein. This suggests that, while there is no evidence that it combats inflammation, higher protein intake may help reduce the burden of frailty, sickness, and disease that is associated with the chronic inflammation of aging.

Protein Pitfalls: While a little extra protein may be helpful, a lot is not. Too much dietary protein can put stress on the kidneys as they work to get rid of the excess, and while adequate dietary intake of protein is important for growth and maintenance of bone throughout life, too much protein can weaken bones.

To counteract the acid, the body releases calcium ions from bones, potentially weakening them. Even acidic fruits like citrus and tomatoes reduce acid load once digested and metabolized. Although most U. adults get plenty of protein, older adults who get too little could be at increased risk for frailty and illness.

Some studies suggest older adults may be able to stave off loss of muscle and function by consuming somewhat more than the Recommended Dietary Allowance RDA of 0. This works out to about 58 grams for someone weighing pounds and 68 grams for someone weighing pounds.

While most adults in the U. have overall protein intake well above the RDA consuming about grams of protein a day when all sources are taken into consideration , some older adults for example those with low appetite or dental problems or those following diets that restrict the categories of foods they consume may not be eating enough in general.

average of grams of protein a day. Dietary protein comes from both animal sources meats, poultry, fish, eggs, and dairy and plant sources like beans, lentils, and nuts. The best way to get protein is to choose sources low in saturated fat and rich in nutrients and use them to replace starches and refined carbohydrate foods.

Plant foods particularly beans and legumes, but also nuts contain protein that adds to your daily total, and plant proteins are a good choice. People who report consuming more plant protein tend to eat less animal protein, making it difficult for researchers to determine exactly which factors contribute the most benefit, but including more plant protein in place of animal protein could result in a less inflammatory dietary pattern overall and support a healthier planet as well.

Timing of protein is emerging as an important consideration. Emerging evidence suggests spreading protein intake out throughout the day may be as important as getting enough. adults have a low-protein breakfast, a little protein at lunch, and consume most of their protein at the evening meal.

To preserve muscle and bone, minimize inflammation, and maintain physical function, get enough healthy protein choices…but not too much.

White fish is not low in protein. I think researchers just listed some populate sources of protein. Want to cut way back on refined carbs and increase healthy protein in my diet as well as regular exercise.

An evenly distributed protein diet provides a framework that allows older adults to benefit from the synergistic anabolic effect of protein and physical activity. To fully understand the role of dietary protein intake in healthy aging, greater efforts are needed to coordinate and integrate research design and data acquisition and interpretation from a variety of disciplines.

Keywords: dietary requirements; muscle; nutrition; protein; sarcopenia.

The Recommended Dietary Allowance is 0. You can get about 50 grams in 5. But older adults who hit these recommendations may still have a protein shortfall.

According to Lonnie, although you might consume the same amount of protein you did in your younger years, your body might not be able to use it as well. Another factor is inflammation from infections and other medical problems, which hikes protein needs.

You probably have more comorbidities, injuries, chronic diseases, or surgery in older age, Lonnie says. Some medications, like steroids, may also ramp up protein needs. That can lead to further loss of muscle and strength. Because of the factors above, research supports increasing the recommended intake of protein for older adults by up to 50 percent.

That means people over age 65 should strive for 0. Older adults with chronic diseases should get even more protein—0. Your muscles prefer that you spread your protein out over the day. And note that while most older adults should be able to tolerate adding protein to their diets, this could exacerbate chronic kidney disease, Marian says.

Meat, poultry, seafood, and dairy provide protein, as you probably know. But you can also get plenty from plant sources such as beans, lentils, nuts, seeds, soy, and whole grains.

The main difference between animal and plant proteins is the variety of amino acids they contain. Some plant foods, including quinoa and soy, are also considered complete. Certain others, such as grains and legumes, form complete proteins when eaten in the same meal say, rice and beans or peanut butter on whole-wheat toast or on the same day.

A potential drawback to getting protein solely from plants is that you may have to eat a larger volume of food to get the amount of protein you would from animal sources.

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Home Healthy Aging Protein for Better Aging. Healthy Aging. Include plenty of plant proteins like beans, lentils, and nuts along with healthy animal proteins, and spread protein intake out throughout the day.

TAKE CHARGE! Try to spread protein intake out evenly throughout the day. Add more plant proteins beans, lentils, soy, nuts , along with seafood and dairy, not just more meats and poultry. Too much protein can weaken bones and put stress on the kidneys.

Balance increased protein with increased fruits and vegetables to protect bones. Eat these foods in place of refined carbs, sweets, and starches. Is it too low in protein to include?

It's pretty hard to improve on Mother Nature. Reach for a protein bar instead of a banana, for instance, and you'll be missing out on a variety of vitamins, minerals and fiber.

When making a shake or smoothie, add a tablespoon of peanut butter, add dry milk powder to soup or any vegetable with a mashed potato consistency, or put cheese on things. The Truth About Meat in Your Diet. A group of researchers recently claimed there is no reason to limit red or processed meats.

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SAVE MONEY WITH THESE LIMITED-TIME OFFERS. Should You Get More Protein? Why the answer is probably yes — and smarter ways to get it. Facebook Twitter LinkedIn. Barbara Stepko,. Published December 16, Join AARP. View Details. See All Benefits.