Episode notes
How Much Protein Do Seniors ACTUALLY Need? (You're Probably Not Getting Enough)
How much protein do you really need after 65? If you think the answer is 0.8 grams per kilogram of body weight, you may be surprised.
For years, the standard protein recommendation has been 0.8 grams per kilogram per day. But for many older adults, that amount may be enough to prevent deficiency without necessarily being the ideal amount for supporting muscle health, strength, mobility, and recovery.
In this video, I break down what older adults need to know about protein, why your protein needs may change as you age, and simple ways to get more protein into your day without completely overhauling your diet.
In this video, you'll learn:
• How much protein many adults over 65 should aim for
• Why the standard protein RDA may not be the ideal target for healthy aging
• What anabolic resistance is and why muscles become less responsive to protein as we age
• How protein helps support muscle mass, strength, mobility, and independence
• What sarcopenia is and why muscle loss becomes more important with age
• Why protein needs may increase during illness, injury, surgery, and recovery
• Whether eating more protein is bad for your kidneys
• Why people with kidney disease may need individualized protein recommendations
• Why spreading protein throughout the day may be beneficial
• Easy high-protein breakfast, lunch, dinner, and snack ideas
For many healthy adults over 65, expert groups recommend approximately 1.0 to 1.2 grams of protein per kilogram of body weight per day. However, protein needs are individual and can vary based on factors such as health status, activity level, illness, recovery, kidney function, and overall nutrition needs.
The good news? Getting enough protein doesn't have to mean eating chicken breast at every meal. Small changes, such as adding eggs, Greek yogurt, cottage cheese, beans, fish, tofu, or other protein-rich foods throughout the day, can help you get closer to your protein goals.
The big takeaway: as we age, protecting our muscle becomes increasingly important. Getting enough protein and spreading it throughout the day can be one practical way to support strength, mobility, and healthy aging.
Looking for more practical, evidence-informed nutrition information for older adults? Visit my website:
You'll find practical nutrition articles, healthy aging information, and resources designed to help older adults and caregivers better understand nutrition as we age.
Are you a dietitian or healthcare professional working with older adults? Explore additional clinical resources, education, tools, and support at:
https://clinicalnutritioncentral.com/
Medical Disclaimer:
This video is provided for educational and informational purposes only and is not intended to provide individual medical advice, diagnosis, or treatment. The information presented should not replace advice from your physician, Registered Dietitian, or other qualified healthcare professional.
Protein needs vary based on your individual health, body size, activity level, medical conditions, kidney function, and current health status. If you have kidney disease or another medical condition, or are recovering from a serious illness or surgery, speak with your healthcare provider before making significant changes to your protein intake.
Never make changes to your medical treatment plan based solely on information presented in this video.
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