Protein is the building block of muscle. After about age 40, most people slowly lose muscle mass, and the loss can speed up with illness, inactivity or poor appetite. Getting enough protein, together with regular strength exercise, is one of the best ways to stay strong enough to climb stairs, carry groceries and get up from a chair with ease.
How much protein you need
The standard recommendation for adults is 0.8 grams of protein per kilogram of body weight each day. For a person who weighs 150 pounds (68 kilograms), that is about 55 grams a day.
Many researchers and the newest Dietary Guidelines for Americans suggest older adults may benefit from more, roughly 1.0 to 1.2 grams per kilogram or higher, especially if they are active or recovering from illness. For the same 150-pound person, 1.2 grams per kilogram is about 82 grams a day.
Your needs depend on your health, so ask your doctor or a registered dietitian what is right for you. People with kidney disease may need to limit protein.
Protein in common foods
| Food | Approximate protein |
|---|---|
| 3 ounces cooked chicken or turkey | 25 grams |
| 3 ounces canned tuna or salmon | 20 grams |
| 1 cup plain Greek yogurt | 20 grams |
| 1/2 cup cottage cheese | 12 grams |
| 1/2 cup cooked lentils or beans | 8 to 9 grams |
| 1 cup milk or soy milk | 7 to 8 grams |
| 2 tablespoons peanut butter | 7 grams |
| 1 large egg | 6 grams |
| 1 ounce almonds (about 23) | 6 grams |
Amounts vary by brand and preparation. Check the Nutrition Facts label for packaged foods.
Spread it through the day
Many people eat little protein at breakfast and most of it at dinner. Studies suggest spreading protein more evenly, for example 20 to 30 grams at each meal, may help your muscles use it better. A few easy changes:
- Breakfast: add an egg, Greek yogurt or cottage cheese, or stir peanut butter into oatmeal.
- Lunch: top a salad or soup with beans, tuna or leftover chicken.
- Dinner: include a palm-sized portion of fish, poultry, lean meat, tofu or beans.
- Snacks: choose cheese, nuts, hummus or a glass of milk.
Budget-friendly protein
Eggs, canned tuna and salmon, dried or canned beans, lentils, peanut butter, milk and store-brand yogurt are among the least expensive sources of protein. Buying chicken thighs or a whole chicken and using leftovers in other meals also saves money. See smart grocery shopping on a fixed income.
Protein works best with exercise
Eating more protein alone will not build muscle. Pair it with strength exercises at least two days a week. Read strength training after 65 for a simple starter routine.
Signs you may not be getting enough
Unplanned weight loss, feeling weaker, slow healing of cuts and sores, or eating very little are worth discussing with your doctor. A registered dietitian can help you plan meals that fit your tastes, budget and health. Medicare covers medical nutrition therapy for some people with diabetes or kidney disease.
