Protein After 50: Are you getting enough?

Many things change as we age, including our nutritional needs. One nutrient that deserves special attention is protein, a macronutrient that plays a vital role in maintaining strength, managing weight and supporting overall health.

Why is protein important as I age?

Jennifer Gilliland, RD, is a registered dietitian with ProMedica and a licensed therapist. With expertise in weight management and healthy aging, she provides personalized guidance to help people meet their health goals.

“Protein contains the essential amino acids that our body needs to build muscle,” she explains. “Strength training tears the muscle fibers; protein helps build muscle back up.”

 Protein is increasingly important as we get older because we naturally lose muscle mass as we age. Strength training and protein can help us increase muscle mass and stay strong.

What are the other benefits of protein?

Protein offers other significant health benefits, particularly for blood sugar management and weight control.

"It can help with insulin resistance or pre-diabetes by stabilizing blood sugar," Jennifer says. "As we get older, our risk of insulin resistance and pre-diabetes naturally increases. When we're prioritizing protein, we tend to feel more satisfied and fuller. Then we’re less likely to crave sugar and carbs, which affect our blood sugar.”

The increased fullness and satiety can also support weight management goals. It helps reduce cravings for high-calorie comfort foods, especially in the evening when willpower tends to wane.

How much protein do I need?

The amount of protein each person needs varies based on multiple factors including age, sex, activity level, medical conditions and personal health goals.

"I recommend that people get a personalized recommendation from a registered dietitian to make sure they're getting the right amount of protein for their specific needs,” says Jennifer.

As a general starting point, she suggests 75 to 100 grams per day, though she stresses this is very general guidance. More importantly, Jennifer cautions against the stress of trying to meet arbitrary numbers: "The stress that we put ourselves under to get to a certain amount of protein can sometimes be more harmful to our bodies than not getting to that specific amount.”

How does the body process protein?

It's also important to note that our bodies can only process about 25 to 30 grams of protein at one time. "When you eat something that has 50 grams of protein in it, you're not necessarily getting the benefit of 50 grams at one time," Jennifer explains.

The best thing to do is space out your protein intake throughout the day so that your body can effectively absorb it. Including protein at each meal helps stabilize hunger hormones and maintain satiety between meals.

"We want protein at every meal so that we feel more satisfied and fuller with that meal,” explains Jennifer. “So by the time we're getting to the next meal, we're not so hungry that we just want to eat everything in the cupboard.”

Which is better: animal or plant protein?

While both animal and plant proteins can meet your needs, each has advantages. "Plant proteins are generally more easily digested and usually have some fiber component as well," Jennifer says. Foods like beans, lentils and quinoa provide both protein and fiber.

However, Jennifer acknowledges that meeting protein needs exclusively through plants can be challenging. Striking a healthy balance between animal and plant protein is recommended.

"The Mediterranean approach is a great example. It’s mostly plant protein with some fish, chicken, turkey or leaner meat included,” she says.

Should I consider protein-enriched foods and supplements?

The market is flooded with protein-enriched products, from cereals to pop-tarts. Jennifer advises caution: "We have to think about what else is in there. Are there a lot of fillers or additives or preservatives? Is it processed food?"

She recommends prioritizing whole foods first. Greek yogurt, cottage cheese, beans, lentils, tofu and tempeh are all good options.

If you need to supplement your protein, consider protein shakes first before protein-enriched processed snacks. Opt for protein shakes with simple, organic ingredients. 

How do I get started with increasing protein?

If you’re just starting to focus on protein intake, Jennifer offers simple advice. "Start by adding protein to your meals and snacks,” she says. “You don't have to worry about protein supplements or drinks. Just start with the basics and build from there.”

Remember, everyone's nutritional journey is personal. Start with the basics and consult with a registered dietitian for personalized guidance.

Jennifer reminds us: "Everybody's protein needs, just like their overall health journey, is individualized.”

Jennifer Gilliland, RD

Jennifer is a registered dietitian with ProMedica and a licensed therapist.