Importance of Maintaining Muscle Mass

Muscle mass naturally declines with age, a process known as sarcopenia. This loss of muscle mass can lead to decreased strength, mobility issues, increased risk of falls, and an overall reduced quality of life. However, with adequate protein intake and regular physical activity, you can preserve muscle mass and function in older adults. This active approach not only supports metabolism, bone health, and overall vitality as you age, but also reduces the likelihood of struggling with weight maintenance and the effects of a slower metabolism.

Protein Requirements for Adults Over 65

The protein requirements for older adults are higher than those for younger individuals to counteract age-related muscle loss and maintain muscle function. The Recommended Dietary Allowance (RDA) for protein for adults over 65 is approximately 1.0-1.2 grams of protein per kilogram of body weight per day. For a sedentary individual weighing 68 kg, this translates to about 68-82 grams of protein per day. By ensuring a balanced diet that includes protein-rich foods, you can be confident in meeting these requirements and supporting your muscle health.

Protein Distribution Throughout the Day

Distributing protein intake evenly throughout the day is crucial for maximising muscle protein synthesis and preserving muscle mass in older adults. Research suggests that consuming adequate amounts of protein at each meal, rather than having a large amount in just one meal, is beneficial for muscle health. A balanced distribution of protein-rich foods at breakfast, lunch, and dinner can support muscle maintenance and overall health.

Example Meals and Protein Distribution

Breakfast

  • Plain yogurt (½ cup): 18 g 

  • 1 boiled egg: 6 g 

  • Total: 24 g protein

Mid-Morning Snack

  • Handful of almonds: 6 g 

Lunch

  • Grilled chicken breast: 25 g 

  • Quinoa (½ cup): 4 g 

  • Mixed vegetables (1 cup): 2 g 

  • Total: 31 g protein

Afternoon Snack

Cottage cheese (½ cup): 14 g 

Veggie sticks (½ cup): 1g 

Dinner

  • Baked fish (120g): 24 g 

  • Brown rice (½ cup): 2 g 

  • Steamed broccoli: 3 g 

  • Total: 29 g protein

Total protein intake for the day: 114 g 

This example illustrates that protein should be included in each meal, and there is no need for supplements if individuals can meet their protein needs through food. However, alternative protein sources should be considered for those who struggle to get adequate protein due to difficulties in chewing or cooking.

Wilna Eksteen

Registered Dietitian