Protein is essential for overall health, playing a vital role in muscle repair, immune function, and hormone production. Its importance increases as we age, helping maintain muscle mass, regulate metabolism, and support mobility. But how much protein is enough, and how do you tailor it to your specific needs? Let’s explore how to optimize protein intake, especially for individuals over 50.

PROTEIN BASICS FOR EVERYONE

Whether you’re aiming to build muscle, maintain strength, or lose weight, protein is crucial. It supports tissue repair, enzyme production, and everyday bodily functions. While everyone benefits from adequate protein intake, the need for it grows with age due to the risk of muscle loss (sarcopenia). Maintaining muscle helps prevent falls, supports mobility, and keeps metabolism functioning well. For healthy adults, the general recommendation is 0.54–0.73 grams of protein per pound of body weight. However, adults over 50 are encouraged to increase their intake to 0.68– 0.9 grams per pound to counteract muscle loss, maintain strength, and support blood sugar regulation.

TAILORING PROTEIN TO YOUR GOALS

• For General Health: Aim for 0.54– 0.73 grams per pound of body weight. This range supports your daily needs and maintains muscle.

• For Muscle Growth and Performance: Whether you’re lifting weights or training for a race, aim for 0.68–0.9 grams per pound to enhance recovery and build muscle. You don’t have to be a bodybuilder—active adults benefit from this intake too.

• For Weight Loss: Protein helps preserve muscle while losing fat and keeps you fuller longer. Aim for 0.73–0.9 grams per pound to support fat loss while maintaining muscle mass.

HOW TO IDENTIFY HIGH-PROTEIN FOODS

To determine if a food is truly protein-rich, look for a ratio of 10 calories or fewer per gram of protein. For example, if a food provides 30 grams of protein, it should ideally contain 300 calories or less. Foods with higher calorie counts may not be as protein dense as they appear.

PROTEIN TIPS FOR ADULTS OVER 50

Aging reduces the body’s ability to efficiently process protein, making higher intake even more important. Building and maintaining muscle reduces the risk of falls, keeps you active, and helps with weight management. Spreading protein intake evenly throughout the day is a simple strategy to enhance muscle maintenance and energy.

PRACTICAL WAYS TO MEET YOUR PROTEIN NEEDS

Incorporate a protein source with every meal and snack:

• High-protein meals: Lean meats, eggs, dairy, tofu, and legumes are excellent options.

• Smart snacks: Greek yogurt, cottage cheese, beef or turkey jerky, and protein bars offer convenient protein boosts. If you’re going with a packaged bar, look for one that aligns with the protein-to-calorie ratio mentioned above.

• Protein powders: Whey options such as Levels, Legion and Transparent Labs are great for quick protein. For plant-based alternatives, try pea, rice, or hemp proteins from brands like Naked Nutrition. Prioritizing protein is essential at any age, but especially after 50. It might seem a bit daunting at first, but with the right approach, you can maintain strength, support your metabolism, and stay active for years to come. It’s worth the effort!

Content provided by Shelley Turk, Certified Functional Aging Specialist and owner, ProActive Fitness

– Shelley Turk