How Much Protein Do I Need?

A doctor’s recommendations for how much protein to eat as we age

Adam Rosenbluth, M.D.,

AARP

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Published September 09, 2024

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James Yates

I read that we need to get more protein as we get older. How much protein do I need, and how do I work it into my day?

You’re absolutely right. Protein is crucial for everybody and as we age it’s even more important. In fact, we should be eating twice as much protein than a younger person. While someone in their 20’s might want to increase their protein intake to build a buff body, older people need it to maintain their muscle mass and help prevent the kind of weakness associated with aging.

Muscle weakness not only increases the risk of falls and fractures, but it’s linked to heart disease, as well as exhaustion, social isolation and depression. When I hear someone say: “Adam, I don’t feel like going out with my friends anymore. I’m just too tired. I’d rather stay: home and rest” — one of the things I consider is whether this patient is consuming enough protein.

Ironically, even though protein should be playing a starring role in our diets as we age, many older adults eat even less of it. I read a study in the Journal of Nutrition, Health & Aging where researchers looked at the data of over 11,000 people and found that 46 percent of the oldest adults didn’t meet current daily protein recommendations.

Your doctor will be able to know if you’re getting enough protein by drawing blood and looking at your albumin, which is another term for protein levels. If you’re over 60 and a woman, the reading ideally should be somewhere around 44.9, and if you’re a male, 45.1.

How much protein should we consume each day? The AARP book, The Whole Body Reset, recommends that women over age 50 should eat at least 25 grams of protein at each meal and men over 50 should eat at least 30 grams for each meal. It's especially important to spread protein throughout the day, including breakfast.

The beauty of today’s world is that we now know what’s contained in practically everything we eat — from fats, sugar and salt, to calories and protein. So, you needn’t go out of your way to fit it into your meal plan. If you buy a package of chicken, for example, the label will tell you how much protein is in it. It’s also listed on prepared protein shakes you buy in the supermarket. That’s how my 90-year-old mom keeps track of how much protein she’s had during the day. I know because I check in with her. It’s turned into a bit of a game between us, like Sudoku.

One big problem is that carbohydrates or starches, such as pasta, are less expensive and easy to prepare, so people tend to fill up on these kinds of carbs. But honestly, there’s a tremendous variety of comparatively inexpensive proteins and I think people underestimate the wide range of their choices. If your doctor suggests you eat more protein, your diet won’t be limited.

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Let’s look at some of the best sources of protein. You don’t have to eat steak. In addition to lean meats like beef, veal, lamb and pork, there’s poultry including chicken, turkey and duck, as well as fish such as salmon, sardines, tuna and other seafoods such as crab, mussels and lobster. Eggs are high in protein and are a popular option. For instance, eat two eggs for breakfast and you’ve already taken in 12 grams of protein.

For vegetarian or vegan sources look to chickpeas (or hummus), nuts, beans, peanut butter, tofu, oats, pumpkin seeds and lentils. An average bowl of lentil soup can give you as much as 10 grams of protein.

My final words of advice are to make protein a priority. It’s really true that we are what we eat and eating enough protein can help you stay stronger, more energetic and healthier.

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