What your body needs as you age—are you getting enough?
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Disclaimer: The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or before making any changes to your health regimen.
As time passes, maintaining strength and vitality becomes more important than ever.
What we eat plays a crucial role in how we feel, move, and function every day.
But there’s one essential factor that could be making all the difference—and many people may not be getting enough of it.
The general recommendation for protein intake is 0.8 grams per kilogram of body weight, but for those over 50, that number may not be enough.
According to Dietitian Amanda Sauceda, MS, RD, “It’s thought that older people may have higher protein needs, and that could range anywhere from 1 to 1.2 grams of protein per kilogram of body weight.”
To put that into perspective, she added, “A 3-ounce portion of chicken will have 28 grams of protein, compared to a whole chicken breast, which has almost 60 grams of protein.”
But it’s not just about hitting a number; it’s about choosing the right sources and listening to what your body needs.
One of the biggest concerns with aging is sarcopenia, the gradual loss of muscle mass that can lead to weakness and reduced mobility.
Protein is essential for building and repairing muscles, and as we age, the body processes protein less efficiently, meaning higher intake may be necessary to maintain strength.
Beyond muscle, protein also supports bone health, which becomes even more critical later in life. It provides the amino acids needed to keep bones strong, helping to reduce the risk of fractures and osteoporosis.
When thinking about protein, meat, beans, nuts, and dairy might be the first things that come to mind—but there are plenty of ways to get creative with protein-rich foods.
While whole foods are the best source of protein, protein powders can be a convenient supplement, especially for busy days or post-workout recovery.
Sauceda suggests adding them to smoothies or drinks to boost protein intake, but she emphasizes that they shouldn’t replace whole food sources entirely.
Looking for even better protein options? Discover the ultimate protein that slashes cholesterol levels and check out what a dietitian calls the best high-protein snack from ALDI that you won’t want to miss!
Are you getting enough protein in your daily diet? What are your favorite high-protein meals or snacks? Share your thoughts and tips in the comments below!
Read more: Shed pounds quickly with this dietitian-approved Costco snack!
As time passes, maintaining strength and vitality becomes more important than ever.
What we eat plays a crucial role in how we feel, move, and function every day.
But there’s one essential factor that could be making all the difference—and many people may not be getting enough of it.
The general recommendation for protein intake is 0.8 grams per kilogram of body weight, but for those over 50, that number may not be enough.
According to Dietitian Amanda Sauceda, MS, RD, “It’s thought that older people may have higher protein needs, and that could range anywhere from 1 to 1.2 grams of protein per kilogram of body weight.”
To put that into perspective, she added, “A 3-ounce portion of chicken will have 28 grams of protein, compared to a whole chicken breast, which has almost 60 grams of protein.”
But it’s not just about hitting a number; it’s about choosing the right sources and listening to what your body needs.
One of the biggest concerns with aging is sarcopenia, the gradual loss of muscle mass that can lead to weakness and reduced mobility.
Protein is essential for building and repairing muscles, and as we age, the body processes protein less efficiently, meaning higher intake may be necessary to maintain strength.
Beyond muscle, protein also supports bone health, which becomes even more critical later in life. It provides the amino acids needed to keep bones strong, helping to reduce the risk of fractures and osteoporosis.
When thinking about protein, meat, beans, nuts, and dairy might be the first things that come to mind—but there are plenty of ways to get creative with protein-rich foods.
- Leftover proteins can be repurposed into breakfast burritos, salads, or sandwiches.
- Nuts and seeds make for easy, protein-packed snacks—try mixing them into homemade trail mix.
- Nut and seed butter can be blended into energy bites with oats, dried fruit, and a touch of chocolate.
While whole foods are the best source of protein, protein powders can be a convenient supplement, especially for busy days or post-workout recovery.
Sauceda suggests adding them to smoothies or drinks to boost protein intake, but she emphasizes that they shouldn’t replace whole food sources entirely.
Looking for even better protein options? Discover the ultimate protein that slashes cholesterol levels and check out what a dietitian calls the best high-protein snack from ALDI that you won’t want to miss!
Read more: Shed pounds quickly with this dietitian-approved Costco snack!
