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What to know about protein as you get older (October 2026)

Carrie Dennett, MPH, RDN

Does consuming extra protein preserve our muscle size as we age? Yes, consuming extra protein helps attenuate age-related muscle loss (sarcopenia), but protein alone is only part of the equation. To effectively preserve muscle size and, more importantly, function, older adults have to overcome a physiological hurdle known as anabolic resistance.

Basically, as we age, skeletal muscle becomes less responsive to stimulus from protein and exercise. The minimum amount of protein required to trigger muscle growth increases. A protein amount that would easily stimulate muscle growth in a 25-year-old often fails to produce the same response in a 70-year-old.

Therefore, current thought is that preventing muscle atrophy requires not just more protein, but smart “dosing” and resistance training, also known as weight-bearing exercise.

While the standard Recommended Daily Allowance (RDA) remains 0.8 grams per kilogram of body weight per day (g/kg/day) across adulthood, consensus guidelines from expert groups such as the PROT-AGE Study Group say this isn’t enough for older populations. Instead, the current evidence-based consensus for adults over 65 is:

  • Healthy Older Adults: 1.0 – 1.2 g/kg/day
  • Active / Exercising Older Adults: 1.2 – 1.5 g/kg/day
  • Acute or Chronic Illness: 1.2 – 1.5 g/kg/day (up to 2.0 g/kg/day in severe illness/injury)

For aging adults, total daily protein appears to matter less than the amount per meal. In other words, “grazing” on small amounts of protein throughout the day isn’t enough to overcome anabolic resistance and preserve muscle. To trigger muscle growth, older adults need to reach a certain dose of protein in a single sitting, generally 25 to 30 grams of high-quality protein per meal.

However, for many older adults, spreading protein across all meals is not typical. A more common dietary pattern is a carbohydrate-heavy breakfast and lunch, followed by a large protein dose at dinner. Distributing that protein evenly across three meals ensures muscle growth is stimulated multiple times a day, rather than just once.

While getting enough protein provides the building blocks—and one trigger—for muscle growth, protein’s health halo makes many people falsely assume eating protein means we automatically build muscle, but we actually need to give muscle a job for that to happen.

This is why protein operates synergistically with resistance training—resistance training temporarily reduces anabolic resistance. When older adults combine resistance training with adequate protein, they not only preserve existing muscle but can actively stimulate muscle growth, regardless of age.

It’s important to note that calories matter, too. We can’t just eat protein, we need to be eating enough food, period. In studies when people aren’t meeting their protein needs, it’s often because they’re skipping meals. Eating ‘more’ protein at the expense of other food groups can contribute to fiber and nutrition shortfalls, rigid food rules, and fears that something bad will happen if you aren’t reaching a certain protein target.

It can be more helpful, and less confusing, to focus on food rather than numbers. So, instead of eating 30 grams of protein, someone might eat a bowl of chili that has ground turkey or beef, along with beans and assorted vegetables. Together, this provides protein, fiber, vitamins, minerals, flavor and satisfaction. That’s a more balanced and sustainable way to support muscle growth and support overall health, too.

References:

  • Phillips SM, Paddon-Jones D, Layman DK. Optimizing Adult Protein Intake During Catabolic Health Conditions. Adv Nutr. 2020 Jul 1;11(4):S1058-S1069. https://pmc.ncbi.nlm.nih.gov/articles/PMC7360447/
  • Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013 Aug;14(8):542-59. https://www.jamda.com/article/S1525-8610(13)00326-5/fulltext
  • Højfeldt G, Nishimura Y, Mertz K, et al. Daily Protein and Energy Intake Are Not Associated with Muscle Mass and Physical Function in Healthy Older Individuals-A Cross-Sectional Study. Nutrients. 2020 Sep 12;12(9):2794. https://pmc.ncbi.nlm.nih.gov/articles/PMC7551652/
  • Nunes EA, Colenso-Semple L, McKellar SR, et al. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022 Apr;13(2):795-810 https://pmc.ncbi.nlm.nih.gov/articles/PMC8978023/

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