It’s no secret. Our bodies change the older we get, and in doing so, we have to adapt our lifestyle and habits to live healthy, strong lives.

One area that most older adults, heck, most people, struggle in is nutrition! Specifically, their protein intake. It’s very easy to create whole meals around delicious carbs and fats without having a single gram of protein. So what? You still have energy. You might even be dropping pounds on that trusty scale. After some time, though, you may notice you feel weaker, smaller, even frailer.

To start, let’s define protein. Protein is a nutrient found in food made up of amino acids. As a necessary part of our diet, protein is essential for building, maintaining, and repairing the tissues in our body.

Some of you may think, “I haven’t changed a thing. I always have the same amount of protein with every meal, and I’m suddenly becoming smaller and weaker.”

A 2004 study found that “Protein tissue accounts for 30% of whole-body protein turnover, but that rate declines to 20% or less by age 70[1.]” That means we need to eat more protein the older we get! Our bodies need more fuel for the fire.

How much protein should you be eating? Aim to eat protein with every meal. If you’re a numbers person, 0.8-1.0 grams for every kilogram of body weight.

The best source of protein is real food! You don’t have to run to your local vitamin shop and pick up a bucket of protein powder, although it is a great supplement option. Foods like fish, chicken, beef, turkey, beans, chickpeas, eggs, dairy, salmon are all great primary protein sources.

1. Chernoff, R. (2004). Protein and older adults. Journal of the American College of Nutrition, 23(sup6), 627S-630S.