Why Protein is Key to Healthy Aging: Are You Getting Enough?

The Problem: Protein Deficiency in Aging Adults

As we age, one of the most overlooked aspects of nutrition is ensuring we’re getting enough protein. Many women and men fall short of their daily needs, and this can have a significant impact on overall health. Protein is vital for so many functions in the body, from maintaining muscle mass to regulating hormones.

When you’re not getting enough protein in your diet, it can lead to:

• Muscle loss: This can lead to reduced mobility and strength, making day-to-day tasks harder.
• Weakened immune system: Protein plays a critical role in the production of antibodies, meaning a deficiency could increase your susceptibility to illness.
• Cognitive decline: Lack of adequate protein can affect brain function and memory.
• Hormonal imbalances: Especially in women, protein deficiency can contribute to irregularities in hormones like estrogen.

Why Protein is Critical for Healthy Aging

Protein is essential for preserving lean body mass, which includes everything in your body that isn’t fat—like muscles, bones, and organs. As we age, we naturally lose muscle mass (a condition called sarcopenia), but this process can be slowed by ensuring we get enough protein daily.

Protein also helps in hormone regulation, including those that control hunger and satiety. It aids in the repair and rebuilding of tissues and supports strong bones—particularly important as bone density declines with age.

Research also shows that adequate protein intake can help preserve muscle mass, even in older adults. Maintaining this muscle is crucial for preventing falls and improving quality of life as we age.

How Much Protein Do You Need?

The general guideline for protein intake is 1.2 – 1.5 gram of protein per kilogram of lean body mass. To calculate lean body mass, you subtract the fat mass from your total weight. For example, if you weigh 159 pounds and have 22% body fat, your lean body mass would be around 124 pounds (or 56 kg). For someone with a similar body composition, targeting around 90 grams of protein per day is a solid goal to maintain health, muscle, and energy levels. This intake ensures you’re getting enough protein to support your body without going overboard.

5 Easy Ways to Boost Your Daily Protein Intake

1. Start your day with protein: Kick off your morning with eggs, Greek yogurt, or a protein shake.
2. Incorporate protein-rich snacks: Keep it simple with snacks like hard-boiled eggs, cheese sticks, nuts, or a handful of edamame.
3. Include protein at every meal: Make sure you’re eating a source of protein with each meal—whether that’s chicken, fish, beans, or tofu.
4. Use collagen supplements: I add two scoops of Empowered Collagen to my day, which gives me an additional 14 grams of protein while supporting skin and joint health.
5. Consider protein supplements: If it’s tough to meet your protein goals through food alone, Clean Simple Eats makes it easy to reach your target with their delicious protein options. Don’t forget to grab yours here for 10% off using code CAROL.

Here’s a look at how I structure my meals to meet my protein needs:

Breakfast: 2 eggs, bacon or sausage, and a protein shake using Clean Simple Eats.
Snack: A cheese stick, some nuts, and a hard-boiled egg with fruit.
Dinner: A portion of meat with vegetables and a small bread option.

I also add 2 scoops of Empowered Collagen, which gives me an extra 14 grams of protein and supports my skin and joints.

Weekly Challenge #ProteinPowerUp

This week, I challenge you to take a closer look at your protein intake. Are you getting enough? Try to hit your protein goal every day this week and share your journey with us in the Empowered Aging Facebook group using the hashtag #ProteinPowerUp. I can’t wait to hear how you feel by the end of the week!