Senior Health Protein for Seniors: A Magic Bullet 7/10/2023 | By Terri L. Jones Could protein for seniors be a ticket to prolonged independence, or is it just another overhyped nutrient? Seniors Guide writer Terri L. Jones takes a look at the facts. You used to only hear about protein in relation to athletes. But nowadays, it seems like everywhere you turn someone is talking about this nutrient. People are swearing by diets like keto and Paleo, and grocery store shelves are packed with protein bars, powders, shakes, and other elixirs touting high protein content. If you’re not trying to drop a few pounds or bulk up, should protein really matter to you? The short answer is “yes” – and “definitely yes” if you’re a senior. Why is protein for seniors important to their independence? The most abundant substance in the body after water, protein is an essential macronutrient, which builds muscle, forms blood cells and new bone tissue, makes antibodies to protect you from infections, forms the hemoglobin to carry oxygen in the blood, and performs countless other functions in your body. Proteins are made up of amino acids, 11 of which are made in your body, but the remaining nine, called essential amino acids, come from the foods you eat. You need a diet rich in protein all your life, but particularly as you age to offset some of the natural changes in your body, such as the loss of muscle mass and weakening of the immune system. Also, according to Carol Greenwood, professor in the Department of Nutritional Sciences at the University of Toronto, older bodies are less efficient in using protein. This is particularly true during times of stress, such as when you’re dealing with an illness or hospitalization. “While eating an adequate amount of protein is not going to prevent age-associated loss of muscle altogether, not eating enough protein can be an exacerbating factor that causes older adults to lose muscle faster,” says Wayne Campbell, a professor of nutrition science at Purdue University. And that loss of muscle can have a devastating impact on your life. In fact, a 2018 study, which followed participants over two decades, found that those who ate the most protein were 30 percent less likely to become functionally impaired (unable to dress themselves, get out of bed, walk up stairs) than those who ate the least amount. In other words, there was less of a chance that they’d lose independence. Related: More about age-related muscle loss So how much is enough? While the recommended daily allowance of protein for adults is 0.8 grams per kilogram of body weight, some nutrition experts recommend that healthy seniors consume 1 to 1.2 grams to compensate for changes in their aging body (but these recommendations vary). That’s 69 to 81 grams of protein each day for someone who weighs 150 pounds and 81 to 98 grams at 180 pounds. For seniors with acute or chronic diseases, that number increases to 1.2 to 1.5 grams per kilogram of body weight, with the exception of those with kidney disease, who may have difficulty removing the waste that builds up in their blood from the higher level of protein. How do you get the protein you need? When you think of protein, you probably picture a big, juicy steak. While animal-based sources are “complete proteins,” which means that they include a sufficient amount of all nine of the essential amino acids, they can also come with unhealthy fats and calories. It’s best to limit red and processed meats in favor of healthier options such as fish, white meat poultry, eggs, or low-fat Greek yogurt. Complete proteins can also be obtained from plant-based sources, such as quinoa and soy, as well as grains and legumes when eaten together (think rice and beans). Below are some options of protein for seniors, with the amount of the nutrient each will deliver: Beef, grilled, 3 ounces: 24 grams Chicken breast, cooked, 3 ounces: 24 grams Salmon, cooked, 3 ounces: 23 grams Tuna, 3.5 ounces: 19 grams Greek yogurt, plain, nonfat, 5.5 ounces: 16 grams Tofu, ½ cup: 10 grams Beans, canned, white, ½ cup: 9.5 grams Edamame, shelled, ½ cup: 9 grams Hemp seeds, 3 tablespoons: 9 grams Lentils, cooked, ½ cup: 9 grams Quinoa, cooked, 1 cup: 8 grams Whole-wheat pasta, cooked, 1 cup: 8 grams Almonds, raw, 1 ounce: 6 grams Egg, one: 6 grams Products supplemented with protein What about protein shakes, bars, and powders? These convenient sources of protein are acceptable when you have issues such as low appetite or difficulty swallowing, to occasionally supplement your diet, or if you engage in strenuous workouts. But nutritionists recommend real foods over supplements, with whole foods, not processed foods, being the preferred option. Whichever foods you choose, don’t forget to also pay close attention to the other content, like fat, sodium, and sugar as well as overall calorie count. What else should you know about protein? Rather eating the bulk of your protein at dinnertime, as may be your routine, it’s best to space out your protein throughout the day to ensure that the nutrient is properly absorbed by your body. “We’re always building protein and breaking it down — it’s dynamic,” explains Nancy Rodriguez, professor of nutritional sciences at the University of Connecticut. “Spreading your protein intake throughout the day stops muscle from breaking down intermittently during the day.” Rodriguez goes on to recommend seniors eat 20 to 30 grams per meal with 12 to 15 grams per snack. As important as protein is, it isn’t a magic bullet. It’s just one element of a healthy lifestyle. To remain in good health, you’ll still need to exercise, sleep well, limit alcohol, and make nutritious choices for the rest of your diet. Consult your physician about your specific protein requirements before making any significant changes. Read More Terri L. Jones Terri L. Jones has been writing educational and informative topics for the senior industry for over ten years, and is a frequent and longtime contributor to Seniors Guide.