Protein Intake and Aging: How to Maintain Muscle Mass

Protein Intake

Maintaining Muscle Mass and Health by Increasing Protein Intake with Aging

As we age, it becomes increasingly important to maintain both our muscle mass and health. This can be accomplished through diet, exercise, and increasing protein intake. Aging can lead to the weakening of muscles and bones, as well as overall health, so knowing how to maintain muscle mass and health is essential. Protein intake and aging are closely related – increased protein intake is one of the most important dietary considerations needed to maintain optimal health and muscle mass.

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How Protein Helps Aging

Protein is essential for helping the body stay healthy and strong as we age. The body breaks down protein into building blocks called amino acids that help repair and maintain muscle and other tissues. Protein is also important for keeping the immune system functioning as we age. Protein is an important source of energy and can help the body absorb calcium, zinc, and other vitamins and minerals.

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Benefits of Protein Intake in Aging

Increasing protein intake with aging can have many benefits, including:

  • Improving muscle growth and strength
  • Reducing risk of injury and falls
  • Improving overall health
  • Helping to maintain a healthy and active lifestyle
  • Providing essential vitamins and minerals
  • Preventing muscle loss

Recommended Protein Intake for Aging

The recommended protein intake for aging adults is 0.8–1.0 grams of protein per kilogram of body weight each day. This should be spread out throughout the day in smaller, more frequent meals. It is important to also consider the sources of dietary protein and ensure that a variety of high-quality proteins such as lean red meat, poultry, fish, eggs, low-fat milk, yogurt, nuts, and legumes are consumed regularly.


Increasing protein intake with aging is essential for maintaining muscle mass and health. Ensuring adequate protein intake (0.8-1.g per kg of body weight) from a variety of sources such as lean red meat, poultry, fish, eggs, low-fat milk, yogurt, nuts, and legumes is vital for aging adults. This can help to improve muscle growth, reduce injury and falls, improve overall health, provide essential vitamins and minerals, and prevent muscle loss.