Protein for older adults plays a vital role in maintaining strength, supporting healthy ageing, and preserving independence. As we age, our bodies naturally lose muscle mass and become less efficient at building and repairing muscle tissue. This makes getting enough protein even more important for staying active and reducing the risk of frailty.
But how much protein do older adults really need? While individual requirements vary, understanding the role of protein and choosing nutritious sources can help support muscle health, mobility, and overall wellbeing. Here's what you need to know.
Why Protein for Older Adults Is So Important
Protein is an essential nutrient that helps build and repair muscles, supports the immune system, and contributes to healthy bones and tissues. While protein is important throughout life, it becomes increasingly valuable as we age because muscle mass naturally declines over time.
According to Harvard Health, choosing high-quality protein foods can help preserve muscle mass and support overall health. Maintaining muscle strength is essential for performing everyday activities such as climbing stairs, carrying groceries, or getting out of a chair with confidence.
Getting enough protein may also help older adults recover more effectively after illness, injury, or periods of reduced activity, making it an important part of maintaining independence.
How Much Protein Do Older Adults Really Need?
Protein requirements vary depending on factors such as age, body weight, activity level, and overall health. While there is no one-size-fits-all recommendation, many experts agree that older adults often benefit from consuming more protein than younger adults to help maintain muscle mass.
The National Council on Aging (NCOA) explains that many older adults don't consume enough protein to support healthy ageing. Factors such as reduced appetite, medical conditions, and changes in taste can make it more challenging to meet daily protein needs.
Rather than eating most of your protein at one meal, aim to include a good source of protein throughout the day. Spreading protein intake across breakfast, lunch, dinner, and snacks can help your body use it more effectively while supporting muscle maintenance.
If you have kidney disease or another medical condition that affects your diet, it's important to speak with your doctor or an accredited practising dietitian before making significant changes to your protein intake.
The Best Protein Sources for Older Adults
Not all protein sources are created equal. Choosing a variety of nutritious foods helps ensure you're getting other essential vitamins and minerals alongside protein.
According to the Australian Government's Eat for Health guidelines, healthy protein-rich foods include:
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Lean meat and poultry
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Fish and seafood
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Eggs
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Milk, yoghurt, and cheese
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Beans and lentils
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Chickpeas
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Tofu and other soy products
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Nuts and seeds
Including a mix of animal and plant-based proteins can support a balanced diet while providing nutrients such as calcium, iron, zinc, and healthy fats.
Simple changes—such as adding Greek yoghurt to breakfast, including beans in soups, or choosing fish for dinner—can make it easier to increase your daily protein intake without dramatically changing your eating habits.
Why Protein and Resistance Training Work Better Together
While eating enough protein is important, nutrition alone isn't enough to maintain muscle strength as we age. Protein works best when combined with regular physical activity, particularly resistance training.
The National Institute on Aging explains that strength training helps older adults build and maintain muscle, improve physical function, and support healthier ageing. When paired with adequate protein intake, resistance training provides the building blocks and stimulus your muscles need to stay strong.
Together, protein and resistance training can help improve balance, mobility, and confidence while making everyday activities easier to perform.
If you'd like to learn more about how nutrition supports healthy ageing, read our previous article, Nutrition and Healthy Ageing: How Diet Supports Longevity and Quality of Life, where we explore how healthy eating contributes to long-term wellbeing alongside regular physical activity.
Building Healthy Habits with the Right Support
Making positive dietary changes doesn't have to be overwhelming. Small, sustainable improvements can make a meaningful difference to your health over time.
At Summit Health Solutions, our Summit Strong program is designed to support frail older adults through personalised nutrition guidance, helping participants develop healthy eating habits that support muscle health, mobility, and overall wellbeing.
Frequently Asked Questions
1. Why is protein important for older adults?
Protein helps maintain muscle mass, supports tissue repair, strengthens the immune system, and contributes to healthy ageing. It becomes increasingly important as natural muscle loss occurs with age.
2. How much protein do older adults need each day?
Protein needs vary depending on body weight, activity level, and overall health. Many older adults may benefit from consuming more protein than younger adults, but it's best to speak with a healthcare professional or dietitian for personalised advice.
3. What are the best protein-rich foods for older adults?
Excellent protein sources include lean meats, fish, eggs, dairy products, beans, lentils, tofu, nuts, and seeds. Including a variety of these foods helps provide other essential nutrients as well.
4. Should protein be combined with exercise?
Yes. Protein supports muscle repair and growth, while resistance training provides the stimulus needed to maintain muscle strength. Together, they are more effective than either approach alone. At Summit Health Solutions, participants in the Summit Strong program receive personalised support that combines exercise and nutrition to promote healthy ageing.
5. Can Summit Health Solutions help improve my nutrition?
Yes. Summit Health Solutions offers the Summit Strong program, which provides personalised nutrition guidance alongside exercise support for frail older adults. By helping participants make practical dietary changes—such as meeting their protein needs and building healthier eating habits—the program supports muscle health, strength, and overall wellbeing.
Protein is one of the most important nutrients for healthy ageing, but it's only one part of the picture. Eating a balanced diet, staying physically active, and maintaining healthy lifestyle habits all work together to support strength and independence.
Ready to improve your nutrition? Learn how the Summit Strong program can help you build healthier eating habits and support healthy ageing through personalised nutrition guidance from the team at Summit Health Solutions.
