As we age, maintaining our strength and vitality becomes increasingly important. You might be wondering how to best support your body's changing needs, or perhaps you're caring for an older loved one and seeking ways to help them thrive. The good news is that protein for older people is the key to healthy ageing. Let's explore why daily protein is central to maintaining your wellbeing as you age.

Key Takeaways

• As we get older, protein becomes even more crucial for maintaining muscle mass, strength, and vitality.
• Older adults (60+) need 1.0 to 1.2 grams of protein per kilogram of body weight daily, and even more (1.2 to 1.5 g/kg) during illness or recovery.
• CollagenX's 40UP combines whey and collagen with creatine and leucine, scientifically formulated to help adults over 40 build muscle, strength, and energy.

Why Protein Matters More as We Age

Ever wondered, do you need more protein as you get older? The answer is a resounding yes. As we age, our bodies naturally experience a decline in muscle mass, a condition known as sarcopenia, which increases the risk of frailty and falls. This is compounded by "anabolic resistance," meaning our muscles don't build or repair themselves as efficiently from protein as they used to.  That's why adequate protein for older adults, alongside amino acids like leucine, glycine, and creatine (in the right amounts), are crucial for maintaining strength, supporting immunity, and ensuring effective tissue repair and recovery.

Protein Requirements for Seniors: How Much Is Enough?

Age	Protein RDA (per kg body weight)
Healthy Adults (under 60)	0.8 grams
Healthy Older Adults (60+)	1.0 - 1.2 grams
Older Adults During Illness, Injury, or Hospitalisation	1.2 - 1.5 grams or more

 

While the general protein RDA is 0.8 grams per kilogram of body weight, daily protein requirements for older adults are significantly higher. For healthy individuals aged 60+, experts recommend 1.0 to 1.2 grams per kilogram daily, vital for counteracting muscle loss and anabolic resistance.

For example, an average 75 kg senior woman would need approximately 75 to 90 grams of protein per day. Unfortunately, it’s estimated that 38% of men and 41% of women have dietary protein intakes below the RDA, and some research suggests that even these recommended amounts could be too low.

Plus, when recovering from an accident, illness, or hospital stay, the body needs even more protein, as much as 1.2 to 1.5 grams per kilogram or more. Falling short of these protein requirements for seniors can lead to muscle decline and increased risk of falls and injury.

Why Older Adults Struggle to Get Enough Protein

Even though protein is so crucial, it's common for older adults to hit a few roadblocks when getting enough each day. Here are some common reasons why:

• Appetite and Dietary Changes: Declining appetite and difficulties with chewing or swallowing can significantly reduce overall food, especially protein-rich options.
• Digestive Shifts: Age-related digestive changes can impact nutrient absorption, including protein.
• Limited Awareness & Dietary Habits: A lack of awareness about increased protein needs, coupled with traditional diets often low in high-protein options, contributes to shortfalls.
• Need for Easy Sources: So, how can seniors get more protein? It’s all about finding enjoyable, accessible and easy-to-digest sources to maintain consistent intake.

How CollagenX Supports Protein Needs in Older Adults

Finding an easy and effective way to boost protein can make all the difference. At CollagenX, our collagen protein can offer daily support for your body, designed to get absorbed quickly and provide everything you need: 

• Powerful Protein Source: CollagenX's hydrolysed collagen powder is an impressive 97% protein, offering a concentrated and readily absorbed boost to your daily intake. 
• Targeted Health Benefits: Rich in amino acids like glycine, our collagen actively supports areas that need some extra help, like skin, joints, and connective tissue. 
• Digestion & Enjoyment: Easy to use and digest, our tasteless collagen peptides dissolve instantly. They're the perfect addition to your tea, coffee, smoothies, or porridge. 

Ready to see how easy it is to add this powerful protein to your day? Discover 40UP from CollagenX. It’s scientifically formulated to help people over 40 build muscle and boost energy for a more vibrant life. 

 

Other Easy Ways to Boost Protein Intake for Seniors 

Beyond supplements, enjoying protein-rich foods throughout your day is a delicious and effective strategy. Here are some simple ways to enhance your protein intake:

1. Prioritise Easy-to-Eat Sources: Focus on foods gentle on digestion and easy to chew. Eggs, Greek yoghurt, soft fish like salmon, and cottage cheese, all provide an easy and effective protein boost.
2. Distribute Protein Evenly: Instead of consuming most protein in one sitting, aim to spread your intake. Include protein at breakfast, lunch, and dinner to maximise muscle protein synthesis throughout the day.
3. Combine with Supplements: Supplements like CollagenX effortlessly complement meals. Stir a scoop into your coffee or oatmeal, blend into a smoothie, or mix into soup to easily reach your daily protein targets.

Final Thoughts: Do You Need More Protein as You Get Older?

So, do you need more protein as you get older? The science clearly says yes. Many seniors aren't getting enough to counteract age-related muscle loss and maintain overall health. But the good news is that boosting your intake is both achievable and beneficial.

For a targeted solution to meet these increased needs and combat anabolic resistance, explore CollagenX's 40UP: Whey & Collagen Protein Powder. This scientifically formulated blend, with key ingredients like creatine, leucine, and glycine, is specifically designed to boost protein for older people, aiding muscle mass, strength, and energy for a more vibrant life.

 

References:

Moore DR, et al. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J Gerontol A Biol Sci Med Sci. 2015;70(1):57-62. https://doi.org/10.1093/gerona/glu103

Pedersen AN, Cederholm T. Health effects of protein intake in healthy elderly populations: a systematic literature review. Food Nutr Res. 2014;58:23364. https://doi.org/10.3402/fnr.v58.23364

Weiler M, et al. Is It Time to Reconsider the U.S. Recommendations for Dietary Protein and Amino Acid Intake? Nutrients. 2023;15(4):1006. https://pubmed.ncbi.nlm.nih.gov/36839196/

Mangano KM, Sahni S, Kiel DP, Tucker KL, Dufour AB, Hannan MT. Protein intake and muscle function in older adults: the Health, Aging and Body Composition Study. J Gerontol A Biol Sci Med Sci. 2017;72(5):631-637. https://pmc.ncbi.nlm.nih.gov/articles/PMC4394186/

Putra C, et al. Protein Source and Muscle Health in Older Adults: A Literature Review. Nutrients. 2021;13(3):743. https://pmc.ncbi.nlm.nih.gov/articles/PMC7996767/