How Much Protein Should Senior Citizens Consume Per Day?

There are many determining factors for calculating the optimal protein intake. Landing on the correct range takes into account age, physical activity levels, weight, body mass index (BMI), fitness goals, as well as other factors. In just the last decade, however, more and more evidence is mounting that senior citizens actually need more protein than the average adult.

With that being said, there are a variety of common ailments and conditions that seniors face, that also play a role in lower or higher levels of protein intake. Studies done in 2013 by an international group are leading the way in terms of an agreement on an official number. It can be difficult both financially and physically for some seniors to increase their intake, but there are a number of diets, supplements, and protein drinks that can help.

What Is The Average Optimal Protein Intake?

The Recommended Daily Allowance (RDA) has made a few alterations in what they say is the optimal protein intake amount; however, it has been quite some time since they last changed the number to 0.8 grams of protein per kilogram – or 0.36 grams per pound.

This number is generally accepted as a solid rule of thumb; however, there are two things that seniors should take into account for reasons to increase that number:

1. The RDA uses a number that is aimed at preventing malnutrition, as opposed to the optimal protein intake.
2. There are other groups, such as those that have different numbers for different age groups.

What Is The Optimal Protein Intake For Senior Citizens?

The European Union Geriatric Medicine Society (EUGMS) appointed the PROT-AGE Study group to find evidence for a higher protein intake recommendation for older adults. The result was an agreement that protein intake for seniors should be increased to about 1.0 – 1.2 kg BW (or 0.45-0.55 lbs BW).

Calculate Your Own Protein Intake Needs

Use this handy calculator to help you determine your own daily protein targets.

If you care for a senior, this could be valuable to help you in your weekly meal planning.

The Wellness Way Protein Calculator

Visit The Wellness Way for this calculator and more healthy resources.

Three Reasons Senior Citizens Need More Protein

There are three basic reasons that senior citizens should consider taking more protein each day due to age-related changes in protein metabolism.

1. Inadequate protein intake: Seniors can suffer from anorexia of aging. Additionally and unfortunately, a plant-only diet can also limit the amount of protein needed to accelerate muscle protein synthesis.
2. Reduced ability to use available protein: Many seniors have insulin resistance, protein anabolic resistance, and high splanchnic resistance.
3. Greater need for protein: Inflammatory disease, oxidative modification of proteins, and immobility all play a role in the call for more protein.

These three factors lead to the overall loss of functionality and deterioration of muscle, bone, and immune systems. However, there are additional reasons beyond these three factors, such as conditions that degrade the muscle faster.

What Is Sarcopenia?

Sarcopenia is a condition that affects the musculoskeletal system of senior citizens. As we age, our muscle can begin to deteriorate, which is a process known as muscle atrophy. Sarcopenia is one factor that can lead to reduced physical activity and even be the root cause of dangerous falls.

The main therapeutic approach to slowing down the effects of sarcopenia involves physical activity and training, as well as taking protein supplements and proper dieting.

Are there any conditions that require a lower protein intake for seniors?

There is a debate as to whether or not there is such a thing as “Too Much Protein.” In fact, senior citizens with kidney disease who are not on dialysis should take lower amounts. According to kidney.org, if you are on dialysis, you can begin to take high amounts of protein again as the process removes protein waste from the blood.

You’ll want to mix up your sources as much as possible. It’s also a good idea to factor in a healthy dose of fiber as doing so can also prevent constipation.

As always, consult with medical professionals before making any significant changes to your diet or level of physical activity.

Animal-Based Proteins & Leucine, That Magical Amino Acid

It’s important to note that not all proteins are created equal. One of the amino acids that give animal-based proteins the edge over plant-based proteins is leucine. And this is the amino acid that is the most essential when it comes to slowing down muscle atrophy.

Leucine is one of three essential branched amino acids and is the fuel our skeletal muscles use to generate energy when we are working out. As we discussed, they come from animal-based protein sources, so a plant-based diet where there is no meat consumption would need to be altered.

Without getting too scientific, the main advantage leucine provides is that it stimulates and regulates muscle protein synthesis (MPS). It also prevents certain body functions from initiating systems that are designed to break down muscle.

One of these systems is the ubiquitin-proteasome process which is partly responsible for replacing older proteins in the body, but can be positively influenced not to do so unnecessarily by leucine. This way, the muscle adaptation and remodeling process for damaged proteins takes into account your age in a beneficial manner.

Whey protein, Vitamin D, and Leucine together make a solid combination

There is a debate in some circles whether whey protein is healthy or not, but there are some hard-to-debate studies that have shown that leucine-rich whey protein can stimulate muscle protein synthesis in senior citizens.

This is especially true when combined with some type of resistance training, and even introducing small amounts of physical activity with supplements can improve overall strength, right down to the hand-grip.

The time of the day that you take the protein also matters, and spreading out your intake over the course of the day has been shown to be more effective at stimulating processes throughout the body that help with MPS.

The bottom line is that as we get older, we can take measures to slow down muscle atrophy by introducing a high-quality protein-based diet, engaging in physical activity, and taking other supplements that complement a protein-rich diet.