Nov 182 min read

How Protein Can Keep Seniors Strong

Everywhere you turn, people are talking about protein. From fitness influencers to nutritionists, everyone touts the benefits of protein for muscle gain and fat loss. But protein isn’t just for fitness buffs; it’s a vital nutrient for seniors as well. As we age, our bodies require more targeted nutrition, with protein playing an essential role in keeping us strong. For seniors, maintaining muscle mass, supporting immune health, and preserving strength are all top priorities — and protein helps accomplish just that.

Building Blocks

Often referred to as the “building block” of the body, protein helps repair tissues, supports hormone balance, and boosts immune functions. Muscle loss naturally accelerates as we get older, leading to issues with balance, strength, and overall mobility. But with adequate protein intake, we can help slow this process, making it easier for seniors to stay active and independent longer.

Healing and Strength

In addition to muscle health, protein also contributes to better skin elasticity, enhanced wound healing, and even bone strength. Seniors who meet their protein needs often experience fewer falls and fractures, better recoveries from surgeries, and an overall boost in energy. Recent studies also suggest that protein may help manage conditions like osteoporosis and diabetes, which are common in older adults.

Daily Protein

So how much protein is enough? While individual needs vary, many experts recommend that seniors aim for about .45 – .55 grams of protein per pound of bodyweight per day. For example, a senior weighing 150 pounds would need around 67.5-82.5 grams of protein daily. This can come from a variety of sources such as lean meats, eggs, fish, dairy, legumes, and even protein supplements, if needed.

While this may sound like a lot of protein, incorporating it into daily meals doesn’t have to be complicated or time-consuming. A few simple swaps, like choosing Greek yogurt over regular, adding beans to salads, or enjoying a handful of nuts as a snack, can make a big difference.