Prioritising protein as we age |15 December 2023

Protein is popular in the fitness industry with some people spending thousands on protein supplements and at times taking in protein beyond what their body actually needs. Although for some of them it is exaggerated, generally most of us don’t realise how important it is for all of us to ensure that we are getting enough protein from our diet, especially as we get older.

Protein is an important nutrient as it is a component of every single cell in our body. Protein has various functions in the body such as growth, cell and tissue repairs, building and maintenance of muscle, production of enzymes and hormones, immune health and physical function.

Since nearly half of the protein in our body is in our muscle, it is therefore important to get adequate protein to preserve our muscle mass. Having adequate muscle mass is crucial as it helps support our skeletal system. The progressive loss of muscle mass, strength and function driven by the ageing process is known as sarcopenia. Although it is more apparent in our sixties, the natural loss of muscle begins as early as in our thirties.

The gradual loss of muscle mass in the elderly leads to loss of strength and reduced activity which when coupled with loss of bone mass increases the risk of falls, may lead to mobility issues, bone disease like osteoporosis, increased risk of fractures and frailty and loss of independence, therefore compromising quality of life.

Loss of muscle mass 

The seemingly obvious answer for loss of muscle mass would be that you’re simply not eating enough protein but it is a bit more complex than that. While certainly not eating enough protein is a key driver in the loss of muscle mass, we need to understand what leads to the person not eating enough in the first place.

There are some physiological changes such as inability to taste food, difficulty in chewing or swallowing food, loss of appetite, dentures, dry mouth, constipation or disrupted bowel movements which can lead to an overall reduction in food intake.

Other factors like side-effects of medication, social isolation, reduced physical activity or reduced mobility, hormonal imbalance, depression, dementia or Alzheimer’s can also affect a person’s ability to eat enough food or have sufficient movement to prevent muscle loss.

Protein requirements

So how much protein do you need exactly? Well, it varies from one person to another depending on body size, gender, stage of life and physical activity level. Therefore, there is no magic number that works for everyone.

However, for the general population, the recommended intake works out to be 0.8 grammes of protein per kilogramme of body weight. To put it into context, if you’re a young adult who weighs 60kg, then your protein requirement is 0.8g/kg multiply by 60kg which works out to be 48g per day. Your requirement will be more if you are engaged in vigorous physical activity or an athlete.

Many experts now agree that the requirement for protein in the elderly is much higher than for the general population due to the loss of muscle mass which happens as we age. You should therefore be aiming for at least 1 gramme of protein per kilogramme of body weight. Therefore, if we were to work out the protein requirement for an elderly person who weighs 60kg, it would be 60g of protein per day.

Food sources of protein

Getting the right amount of protein every day is important in the preservation of muscle mass and your daily function. There is protein in a wide variety of food of animal and plant origin. Animal sources have a much higher protein quality and amount compared to plant sources. If you are vegetarian therefore you really need to ensure you optimise your protein from the plant foods that you eat.

As a rule of thumb and based on the fact that you may find it difficult to meet your protein requirements, you should try to distribute protein in your meals and snacks throughout the day starting with your breakfast. It is important to make every bite count by reaching for protein first, be it in your main meal or your snack!

When to be cautious of too much protein

As with everything else, some people may not be able to eat a lot of protein due to existing health conditions. This is true if you have chronic kidney disease or other kidney problems. In this case you will be advised to control the amount of protein you consume on a daily basis as too much can actually be harmful.

Strategies to preserve muscle mass

The first thing you should consider is how you can optimise your protein intake. This starts with the type of food that you buy. Aim to buy foods that are naturally high in protein such as fish, chicken, lean meat, eggs, milk products, lentils, beans, nuts and seed.

Since you might have difficulty eating large portions of food, ensure that there is protein in every meal and snack that you consume. Breakfast is a great opportunity for protein through eggs, Greek yogurt and milk. For lunch and dinner always include either fish, chicken or lean meat. Add additional protein by replacing some or all of the rice on your plate with lentils or beans. Instead of cake for a snack why not have some yoghurt or smoothie or nuts and seeds.  

If you’re struggling to eat enough protein from your diet then you can also consider protein supplements. This may not always be an ideal option for everyone due to its high cost but it may help to bridge the protein gap.

Aside from your diet, you should build and strengthen your muscle by engaging in endurance and resistance exercise regularly.

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Please get in touch by emailing eat4ourhealth@gmail.com and let us know how you’re doing with these ideas, or better still, let us know how we can help you.

Yours in health

The E4OH Team