Protein for Older Adults: How Much is Really Needed?

Recommended protein for older adults has been a subject of interest in nutritional research. Many different scientific and governmental organizations have done their own research on what is considered and optimal amount of daily protein. A recent study published in the Cambridge University Press analyzed all of the previously published recommendations for protein for older adults and turned out one of the most comprehensive research articles ever written on the subject.

The most recent analysis on healthy adults (18 years and older) suggests .83g grams of protein per kilogram of bodyweight per day. So, a 160lb healthy adult needs about 60g of protein per day. While this recommendation is fairly cut and dry, protein recommendations for older adults gets a little complicated for several reasons:

1. Older adults may require MORE protein than younger people to support health, recovery from illness and injury, and facilitate muscle maintenance.
2. The aging process causes our protein utilization to become less efficient. This means more protein is needed for older adults to preserve muscle mass and function.
3. It is absolutely crucial that protein intake is high enough to ensure adequate recovery from resistance training (which EVERYONE should be doing to optimize their health and longevity. Click Here to find out more info about our on-site fitness programs and personal training).

With all the previous information in mind, the researchers concluded that optimal protein for older adults should be around .94g to 1.3g per kilogram of bodyweight per day. This is about .43g to .6g per pound of bodyweight per day. This means a 160lb older adult would need anywhere from 67g to 96g of protein per day.

Check out this reference chart for some common protein sources, serving sizes, and protein content:

CLICK HERE to see the full study!