ARE YOU GETTING ENOUGH PROTEIN AS YOU GET OLDER?

Inadequate protein intake is closely linked to loss of muscle strength and functionality.

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Aging adults’ challenge of getting enough protein

It’s common that people eat less food with age. Contributing factors can be lack of appetite, changes to smell and taste, living alone, little interest in cooking, or difficulty in eating due to teeth/gum or denture problems. Eating less or eating sub-optimally means that older adults often miss out on getting enough important macro and micronutrients, despite their need for many nutrients being higher.

Protein is a macronutrient of particular concern; several studies 1, 2, 3, 4 have reported that elderly people consume less than the daily recommended amount of protein. Inadequate protein intake is closely linked to loss of muscle strength and functionality.

How much protein do older adults need on a daily basis?

• The recommended Reference Nutrient Intake (RNI) for adults is 0.83g of protein per kilogram body weight per day 5, 6, 7.

• Several nutrition experts have recommended that elderly people should increase their protein intake compared to younger adults. The PROT-AGE study group formed by experts from around the world recommends an intake of 1.0g to 1.2g of protein per kilogram of body weight per day for seniors 8. This means:
  • A 50+ year old man weighing 80 kilograms should consume 80 to 96g of protein per day (which corresponds to 280-340 g of chicken breast per day).
  • A 50+ year old woman weighing 60 kilograms should consume 60 to 72g of protein per day (corresponding to 210-250 g of chicken breast).

• Older women in particular, should increase their protein intake to 1.0-1.2g of protein per kilogram of body weight per day9

DO YOU FIND THAT YOU CONSUME MORE PROTEIN OR LESS PROTEIN AS YOU ARE GETTING OLDER?

YES, I AM EATING MORE PROTEIN AS I GET OLDER.

NO, I AM  EATING LESS PROTEIN.

TELL US WHAT YOU THINK. WE’D LIKE TO KNOW.

What’s On Your Mind?

Make sure as you get older that you are getting the required amount of protein to sustain adequate muscle strength for your age.