Protein Intake Supports Healthy Aging

Does adequate protein intake help you live longer and stay stronger?

Yes. Hitting the right protein targets preserves muscle, protects mobility, and supports metabolic and immune function as we age.

Explanation

Age-related muscle loss (sarcopenia) is a major driver of frailty, falls, and loss of independence. Older adults experience “anabolic resistance,” meaning a smaller rise in muscle protein synthesis after meals. Evidence-based guidance from the PROT-AGE Study Group recommends ~1.0–1.2 g protein/kg/day for healthy older adults (and 1.2–1.5 g/kg/day during illness, recovery, or when training), paired with regular resistance exercise. Distributing protein across meals helps overcome anabolic resistance and maintain lean mass.

Meta-analyses show that protein intake and/or supplementation augments resistance-training gains in lean mass and strength, with diminishing returns above ~1.6 g/kg/day for most adults. Practically, aiming for 25–35 g of high-quality protein per meal (including ~2–3 g leucine) maximizes the muscle-building response without excess.

Source and quality matter. Higher plant protein intake is associated with lower all-cause and cardiovascular mortality, likely reflecting accompanying fiber, micronutrients, and fewer harmful compounds found in some processed meats; prioritizing legumes, soy, nuts/seeds, and fish supports both longevity and metabolic health.

Kidney note: people with known CKD need individualized targets; otherwise, in community-dwelling adults (including mild–moderate CKD), observational data suggest that adequate protein is not harmful and may associate with lower mortality—but dosing should be personalized and monitored.

Practical Emphasis:

  • Target ~1.0–1.2 g/kg/day (higher if you’re training, recovering, or losing weight). Spread across 3–4 meals with 25–35 g each and ~2–3 g leucine (e.g., eggs/dairy, soy, legumes, whey).

  • Pair protein with resistance training 2–3×/wk to convert intake into function.

  • Favor plant-forward protein patterns (legumes, soy, nuts/seeds) plus fish; limit processed meats.

Takeaway (Action Tip)

Set a daily protein target and distribute it across meals, while strength training weekly to preserve muscle and independence.

Reference

How Memorial Longevity Clinic Can Help

We set personalized protein targets based on DEXA body composition, activity level, and lab work; design meal-by-meal protein distribution (including plant-forward options); assess leucine-rich choices and resistance-training plans; and monitor renal and metabolic markers to keep your plan safe and effective.

Disclaimer

The information provided on this page is for educational and informational purposes only and is not intended as medical advice. This content should not replace professional medical consultation, diagnosis, or treatment. Always seek the guidance of your physician or other qualified healthcare provider before making any changes to your health, lifestyle, or treatment plan.

Schedule a service or consultation at the link below to get started with your longevity journey.