Сrucial age for protein intake named: Why it matters for health

At what age should protein intake be increased

Dietitian Leah Barron said that the recommended intake of 0.8 g of protein per kilogram of body weight applies up to the age of 40. After that, the recommended intake increases to 1–1.2 g per kg of body weight, and after 65 years it may require even more than 1.2 g per kg of body weight.

With age, the risk of sarcopenia, or age-related loss of muscle mass, increases, with an average loss of 3%–5% of muscle mass per decade after the age of 30.

The U.S. Office on Women’s Health reports that sarcopenia is partly caused by changes in metabolism and hormones and can contribute to reduced healing capacity after injury, impaired balance, changes in gait, fatigue, and loss of endurance.

Loss of muscle is a natural part of aging, but it can be prevented with proper nutrition and strength training.

Protein-rich foods

For a person weighing 72 kg at the age of 40, this would mean increasing intake from about 60 g per day to 72–87 g per day.

This can be achieved by adding one of the following protein options:

• 2–3 chicken eggs
• 1 cup of beans or lentils
• 1 cup of Greek yogurt
• 1 cup of tofu

Other high-protein foods include:

• milk
• peanuts
• almonds
• hazelnuts
• sunflower seeds
• walnuts
• nut butters
• quinoa

How increased protein intake improves health

The expert noted that adequate protein intake can reduce the risk of falls, help recover faster from injuries, maintain mobility and endurance, support the immune system, and help people stay strong and active with age.

Protein affects health at the cellular level by helping the body repair cells.

Animal proteins are considered complete proteins because they contain all essential amino acids. Adding plant proteins to the diet provides additional benefits in the form of fiber and extra micronutrients.