From age 40, it’s estimated that we lose 3-8% of our muscle mass per decade, with this rate accelerating beyond 60. Whilst age-related muscle atrophy happens to everyone, research shows we can significantly slow down this process.
A Direct Correlation
A comprehensive review paper, published in 2019 by the National Center for Health Statistics in the US, examined the relationship between protein intake and functional strength in older adults.
Over 11,000 adults over the age of 51 participated in the study between 2005-2015. Participants were categorised into the following age groups, 51-60, 61-70 and 71+ years for analysis. Data was collected to monitor who was consuming the recommended 0.8g of protein/per kg of bodyweight, their overall quality of diet, total nutrient consumption, physical functions and grip strength.
The study found a direct correlation between lower protein consumption and a loss of physical functions in aging populations. Those below the protein recommendation had significantly more functional limitations across all age groups, while grip strength was significantly lower in those over 70 years old.
Not getting enough protein affects more than just your muscles. The research also demonstrated that low protein intake often comes with deficiencies in key nutrients like zinc, vitamins D, E, and C, all important for immune function and overall health.
Recommended Protein Intake
The general recommendation for protein consumption is 0.8kg of protein per kg of bodyweight, so for example if you weighed 70kg you would be aiming for 56g of daily protein. For older adults, especially those who are strength training, we would recommend going significantly higher – 1.5g to 1.8g/kg of bodyweight for women, and 1.8g to 2.2g/kg of bodyweight for men.
Inadequate protein limits your functionality and independence. Simple tasks like climbing stairs or carrying groceries become harder when muscle mass diminishes. These small dietary adjustments could significantly improve your strength, mobility, and quality of life as you age.
