This blog is part of our Nutrition for Healthy Aging blog series.
We’re hearing more about protein than ever before. It’s highlighted on food packaging, added to everyday products, and often promoted as the key to better health. With all this attention, it’s easy to assume that simply eating more protein must be the answer.
But ask yourself—are you getting enough for what your body needs now and to support your future?
Most people don’t think they have a protein issue. If you eat regularly and include some protein in your meals, it’s easy to assume you’re covered. However, as our bodies change with age, protein needs actually increase, and many people don’t adjust their intake to match.
Over time, this gap can begin to show up in subtle ways. You may notice lower energy, decreased strength or difficulty maintaining muscle. These changes are common, but they’re not inevitable.
Understanding how protein needs shift as you age can make a meaningful difference in how you feel day-to-day. In this blog, we’ll take a closer look at what protein does in the body, why it becomes more important over time and how to make sure you’re getting enough to support healthy aging.
What Protein Is and What It Does
Protein is one of the three macronutrients, along with carbohydrates and fats. While the body can produce some amino acids on its own, many must come from the foods we eat, making dietary protein essential.
Proteins are made up of smaller building blocks called amino acids. When you eat protein, your digestive system breaks it down into these individual amino acids. Your body uses amino acids to build and repair tissues, create enzymes and neurotransmitters, while supporting many of the processes that keep you functioning day to day.
Protein plays a role in far more than muscle. It is required to support the structure and repair of skin, hair, and connective tissue, as well as the production of hormones, antibodies, and neurotransmitters. In other words, protein is involved in nearly every system in the body.
Because of this, getting enough protein isn’t just about strength, but about supporting the ongoing maintenance, repair and communication systems that keep your body working efficiently over time.
Why Protein Matters as You Age
Protein plays a much larger role in how we age than most people realize. The body is constantly breaking down and rebuilding tissues, including muscle, bone and the lining of the digestive tract. These processes happen every day and depend on a steady supply of amino acids from the protein we eat.
Over time, this rebuilding process becomes less efficient. Starting as early as our 30s, we gradually lose muscle mass, and without intentional support, that loss tends to accelerate with age.
Why does this matter?
Muscle is not just about strength or appearance. It plays a central role in maintaining balance, supporting metabolism and helping regulate blood sugar. These are all key factors that influence how we feel day-to-day and how well we function over time.
When protein intake is too low, the body has a harder time maintaining and rebuilding muscle. This can contribute to decreased strength, reduced stability and lower overall resilience. Eventually, these changes begin to impact our independence and the ability to stay active.
This is why protein becomes more important—not less—as we get older. Supporting our bodies with adequate protein helps maintain strength, energy and the ability to continue doing the things we enjoy.
Over time, these changes begin to affect how the body functions day to day.
How Much Protein Do We Need for Aging?
Protein needs are not one-size-fits-all. They vary based on body size, activity level, and overall health. That said, recent updates to national dietary guidance—and a growing body of research—have shifted how we think about protein intake, especially as we age.
You may be familiar with the Recommended Dietary Allowance (RDA), which is set at 0.8 grams per kilogram of body weight per day. This level was established to prevent deficiency, not necessarily to support optimal strength, muscle maintenance, or long-term health.
The newer 2025–2030 Dietary Guidelines for Americans, along with a growing body of research, support higher protein intake than previously recommended, emphasizing higher protein intake than in previous decades. Current guidance and supporting research suggest that many adults may benefit from a range closer to:
- 1.2 to 1.6 grams per kilogram of body weight per day, depending on individual needs
For example, a 150-pound woman may benefit from approximately 80–110 grams of protein per day, particularly if she is active or focused on maintaining muscle and strength.
This shift is largely driven by what we now understand about aging. As we get older, the body becomes less efficient at using protein to build and maintain muscle—a process often referred to as anabolic resistance. Because of this, higher protein intake is often needed to achieve the same benefits seen earlier in life.
In addition to total daily intake, how you consume protein matters. Research continues to support spreading protein evenly throughout the day, rather than consuming most of it at one meal. A practical target is about 25–35 grams per meal, adjusted for body size and overall intake.
The takeaway is this: many adults are meeting the minimum requirement, but not necessarily the level that supports strength, energy, and resilience over time.
Other Signs You May Need More Protein
Many people have symptoms that they are under-consuming protein, but because the symptoms can be subtle and look a lot like other conditions, they may not notice. You might need more protein if you:
- Are feeling weaker over time
- Have difficulty maintaining muscle tone
- Increased fatigue or exhaustion, even after simple tasks
- Sugar cravings
- Feeling unsatisfied after meals
- Thinning hair or brittle nails
- Slower recovery after activity or illness
Again, these signs are common to many conditions, but they’re also signals your body may need more protein support.
What I See in Practice
In my work with clients, two patterns show up most often. First, many people believe they’re getting enough protein, but when we investigate, most protein intake is concentrated in a single meal—usually dinner.
Earlier in the day, protein intake tends to be much lighter. Breakfast might be toast or oatmeal, and lunch a soup or salad. By the time dinner comes around, there’s an attempt to compensate, but it’s difficult to make up for an entire day’s worth of protein in one sitting.
There are a couple of reasons for this. First, protein is naturally more filling, so eating a large amount at once can feel like too much. Second, the body is better able to use protein when it is spaced throughout the day. When most of it is consumed in one meal, it may not be utilized as effectively.
This is why timing matters just as much as total intake.
When we begin shifting protein earlier in the day—especially at breakfast and lunch—clients often notice meaningful changes. Energy becomes more stable, cravings decrease, and meals feel more satisfying. Over time, these small adjustments can support better strength, metabolism, and overall resilience.
The second pattern is that people really are consuming enough protein, but they experience many digestive issues—gas, bloat, cramping, pain and feeling of fullness—after eating it. They attribute their symptoms to the protein, when in fact, their issues are due to poor digestion. Once we improve their digestion, their symptoms resolve and eating protein is no longer a problem.
The takeaway is simple: you don’t necessarily need to eat dramatically more protein—you just need to add a little more and digest it more effectively throughout the day.
Adding Protein to Your Daily Intake
You don’t need a complicated plan to increase your protein intake. A few consistent habits can make a meaningful difference over time.
Include Protein at Every Meal
Start by adding a source of protein to each meal. This helps support steady intake throughout the day and allows your body to use protein more effectively.
Simple additions can include:
- Eggs or Greek yogurt at breakfast
- Chicken, fish, beef or legumes at lunch and dinner
- Adding a protein source to meals that are otherwise mostly carbohydrates
You may not need an overhaul but just a tweak to your current meals.
Use Snacks Strategically
If you have higher energy needs or long gaps between meals, protein-based snacks can help support your intake.
Examples include:
- Hard-boiled eggs
- Beef sticks or turkey slices
- Greek yogurt
- A high-quality protein bar
Snacks should complement your meals, not replace them.
Choose Protein Sources You Enjoy
Consistency is easier when you choose foods you like. A variety of protein sources can help you meet your needs, including:
- Animal-based: poultry, fish, beef, eggs, dairy
- Plant-based: lentils, beans, tofu, tempeh
If you choose packaged or processed options, look for those with simpler ingredient lists and minimal added sugars.
Supplement with Protein Powders (If Needed)
On days when it’s more difficult to meet your protein needs through food alone, a protein powder can be a helpful addition.
This can be useful if:
- Your appetite is lower
- You’re short on time
- You need a convenient option after vigorous activity
As with any supplement, quality matters. Look for products with simple ingredients, no or low sugar, no food colorings or flavors and minimal additives.
Build Gradually and Stay Consistent for Healthy Aging
There’s no need to make large changes all at once. Start with one meal, then build from there.
Over time, increasing protein intake across the day in a consistent way is far more effective than trying to make up for it in a single meal.
Protein is often discussed in the context of trends, but its role in the body is steady and foundational. As we age, the need for protein doesn’t diminish—it becomes more important to support the systems that keep us strong, energized, and able to stay active.
Many of the changes people notice over time, such as reduced strength, lower energy or difficulty maintaining muscle, are influenced in part by how well the body is supported nutritionally. Protein is one of the most practical and effective areas to address.
Improving your protein intake doesn’t require a complete overhaul. A few consistent adjustments can meaningfully support how you feel and function day to day. And ultimately, the goal isn’t just to live longer—it’s to maintain the strength and energy to live well over time.
Next Steps
If you’re unsure whether you’re getting enough protein or believe that protein causes your digestive symptoms, a short consultation can help clarify where to start. Click here to schedule!
Our Healthy Aging Blog Series
This blog is part of our Nutrition for Healthy Aging series, where we explain key nutritional and lifestyle areas that support longevity. If you enjoyed this blog, you may be interested in reading about:
Key Takeaways
- Protein needs increase as we get older
- Basic protein recommendations are minimum and may not be ideal for feeling your best
- Including protein at each meal is better than eating the majority at dinnertime
- Adequate protein intake and proper protein digestion can help support strength, energy and muscle
- Small, consistent changes can make a noticeable difference over time
FAQ
How much protein should I eat each day as I get older?
Protein needs increase with age. While the minimum recommendation is about 0.8 grams per kilogram of body weight, many adults benefit from higher amounts to support strength and muscle. Your ideal intake depends on your size, activity level, and health goals.
Why do older adults need more protein?
As we age, the body becomes less efficient at using protein to build and maintain muscle. This means we often need more protein to support strength, balance, and overall function.
What happens if you don’t get enough protein as you age?
Low protein intake can contribute to muscle loss, lower energy, and decreased strength over time. It may also affect how well your body recovers from activity or illness.
How can I increase my protein intake easily?
Start by adding a source of protein to each meal. Simple options include eggs, yogurt, poultry, fish, or plant-based sources like beans and lentils. Spreading protein throughout the day is often more effective than eating most of it at one meal.
How much protein should I eat per meal?
A practical guideline is to include a moderate amount of protein at each meal, rather than concentrating it at dinner. This helps your body use protein more efficiently and supports steady energy throughout the day.
Selected Research
Tang M, McCabe GP, Elango R, Pencharz PB, Ball RO, Campbell WW. Assessment of protein requirement in octogenarian women with use of the indicator amino acid oxidation technique. Am J Clin Nutr. 2014;99(4):891-898. doi:10.3945/ajcn.112.042325
Moore DR, Churchward-Venne TA, Witard O, et al. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J Gerontol A Biol Sci Med Sci. 2015;70(1):57-62. doi:10.1093/gerona/glu103
Loenneke JP, Loprinzi PD, Murphy CH, Phillips SM. Per meal dose and frequency of protein consumption is associated with lean mass and muscle performance. Clin Nutr. 2016;35(6):1506-1511. doi:10.1016/j.clnu.2016.04.002
Coelho-Junior HJ, Marzetti E, Picca A, Cesari M, Uchida MC, Calvani R. Protein Intake and Frailty: A Matter of Quantity, Quality, and Timing. Nutrients. 2020;12(10):2915. Published 2020 Sep 23. doi:10.3390/nu12102915
