Why Protein Matters More Than Ever as We Get Older
Why We Need to Increase Protein as We Get Older
As we age, our bodies go through various changes, and some of these can affect how we look and feel. One of the key areas that often gets overlooked in this process is our protein intake. You might be wondering: why does protein become even more important as we get older? Well, let’s break it down and explore why it’s crucial to adjust your protein needs as you age and how it can help you maintain your strength, health, and vitality.
1. Preserving Muscle Mass
One of the most significant changes that happens as we get older is the gradual loss of muscle mass, a condition called sarcopenia. This loss typically begins around the age of 30, but it accelerates in later years. Muscle is incredibly important – it helps us stay strong, move efficiently, and even burn calories. As we lose muscle, we can experience weakness, fatigue, and reduced mobility.
Protein plays a critical role in muscle repair and growth, so getting enough of it in your diet can help preserve muscle mass as you age. When you consume adequate protein, your body has the building blocks it needs to repair and rebuild muscle, which helps prevent age-related muscle loss.
2. Supporting Healthy Metabolism
As muscle mass decreases, our metabolism tends to slow down. This means that even though you may still be eating the same amount, your body isn’t burning as many calories. Protein helps to boost metabolism because it requires more energy to digest than fats or carbohydrates, meaning it has a higher thermic effect.
Additionally, protein helps maintain lean body mass, which is essential for keeping your metabolism ticking over efficiently. The more muscle you have, the more calories you burn, even while at rest. By increasing protein intake, you can help support a healthy metabolism and maintain a balanced weight.
3. Preventing Frailty and Injury
Falls and fractures become more of a concern as we get older, partly due to weakened bones and muscles. Protein helps not only with muscle maintenance but also with bone health. It supports collagen formation and plays a role in bone mineral density. Studies show that higher protein intake is linked to better bone health, which can reduce the risk of fractures and improve overall strength.
By increasing protein as part of a balanced diet, you’re strengthening your body’s ability to withstand the impact of daily activities and reduce the risk of injury.
4. Maintaining a Healthy Immune System
Our immune system naturally weakens with age, making us more vulnerable to infections and illnesses. Protein plays a key role in immune function, as it’s needed to produce antibodies, enzymes, and hormones that help fight off illness.
Getting enough protein can help support a healthy immune system, which is crucial for staying well as you age. By incorporating protein-rich foods into your daily meals, you’re giving your body the tools it needs to protect you against common ailments.
5. Managing Hunger and Satiety
As we get older, our appetite and ability to recognise hunger signals may change. Protein helps with satiety – or the feeling of fullness – which can prevent overeating and snacking between meals. It helps control blood sugar levels, keeping energy stable throughout the day and preventing hunger pangs that might lead to unhealthy eating.
Eating a protein-rich breakfast or snack can help keep cravings at bay, allowing you to maintain better portion control and make healthier choices.
6. Enhancing Recovery and Repair
As we age, recovery from physical activity becomes slower. Protein is essential for recovery and repair, especially after exercise. Whether you’re doing strength training or even just going for a walk, your muscles need protein to repair and rebuild after activity. This is vital for staying active, preventing stiffness, and maintaining muscle function over time.
If you’re not consuming enough protein, your recovery could be delayed, leading to soreness and a greater risk of injury. By increasing your protein intake, you can speed up recovery and feel more energised for your next workout or daily activity.
7. Improving Skin, Hair, and Nails
Protein also plays a significant role in the health of your skin, hair, and nails. As we age, collagen production naturally declines, leading to wrinkles and sagging skin. Protein is vital for collagen synthesis, which helps maintain the elasticity and strength of your skin.
Getting enough protein can also promote healthier hair and nails, helping to reduce breakage and thinning. By ensuring your diet is rich in protein, you’re nourishing your body from the inside out.
How Much Protein Do We Need?
As we get older, we generally need more protein than we did in our younger years. The current recommendation for adults is about 0.8 grams of protein per kilogram of body weight. However, as you age, this number increases to around 1.0 to 1.2 grams per kilogram, especially if you're active, looking to maintain muscle mass, or trying to lose weight.
You can meet your protein needs by including protein-rich foods such as lean meats, fish, eggs, dairy (if tolerated), beans, lentils, tofu, and plant-based protein sources in your meals. If you're unsure about how to increase your protein intake, consulting a nutritionist or dietitian can help guide you toward the right plan.
Final Thoughts
Increasing protein intake as we age isn’t just about building muscle – it’s about maintaining overall health, strength, and vitality. By prioritising protein, you’re giving your body the best chance to thrive during these later years. Whether you’re trying to stay active, keep your bones strong, or support your immune system, protein is an essential part of the equation.
So, let’s make sure that our bodies are getting the nutrition they need to age gracefully. With the right amount of protein, we can continue to feel strong, healthy, and energetic well into our later years!
