Protein Intake Supports Healthy Aging
Does adequate protein intake help you live longer and stay stronger?
Hitting the right protein targets preserves muscle, protects mobility, and supports metabolic and immune function as we age.
Explanation
Age-related muscle loss (sarcopenia) is a major driver of frailty, falls, and loss of independence. Evidence-based guidance recommends ~1.0–1.2 g protein/kg/day for healthy older adults, paired with regular resistance exercise. Distributing protein across meals helps overcome anabolic resistance and maintain lean mass. Source and quality matter — higher plant protein intake is associated with lower all-cause and cardiovascular mortality.
Practical Emphasis
Target ~1.0–1.2 g/kg/day. Spread across 3–4 meals with 25–35 g each. Pair protein with resistance training 2–3x/wk. Favor plant-forward protein patterns plus fish; limit processed meats.
Action Tip
Set a daily protein target and distribute it across meals, while strength training weekly to preserve muscle and independence.
How Memorial Longevity Clinic Can Help
We set personalized protein targets based on DEXA body composition, activity level, and lab work.
Schedule a ConsultationReferences
- PROT-AGE Study Group – Protein needs in older adults
- Morton et al., 2018 – Protein supplementation + resistance training meta-analysis
- JAMA Intern Med, 2020 – Plant vs animal protein and mortality
- Borack & Volpi, 2016 – Leucine dose and muscle protein synthesis
- JAMA Net Open, 2024 – Protein intake and mortality in mild–moderate CKD
Disclaimer: The information provided on this page is for educational and informational purposes only and is not intended as medical advice. Always seek the guidance of your physician or other qualified healthcare provider.