According to researcher Elise Lander from the Norwegian School of Sport Sciences, some loss of muscle is inevitable with age.
But she notes that diet can play a meaningful role in slowing this decline.
Protein, she explains, is essential not only for maintaining muscle but also for supporting everyday functions such as mobility and balance.
Elise Lander says her team’s work, including contributions to the Eat4Age project, which studies undernutrition among older adults, shows that the body becomes less efficient at breaking down dietary protein.
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Reduced saliva, slower digestion and fewer stomach enzymes all contribute to this.
“There are small bottlenecks that make it harder for the body to use the protein we eat. And even if your intake was sufficient when you were younger, it is no longer enough as you get older”, she told Netdoktor.dk.
How much protein is enough?
Researchers generally recommend 1–1.5 grams of protein per kilogram of body weight for older adults.
That means a 60-kilo woman should aim for more than 60 grams per day.
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Elise Lander says it can help to think in terms of roughly 20-gram portions, an amount that appears to stimulate muscle building effectively in many studies.
This can come from foods such as three large eggs, a small serving of chicken or fish, or a bowl of Greek yogurt.
Plant-based choices work as well, though they may require slightly larger servings.
Physical activity also matters. Even light strength exercises, Elise Lander notes, can improve how well the body uses the protein it receives.
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Practical ways to boost intake
Many older adults meet most of their protein needs at dinner, but breakfast and lunch often fall short.
Adding milk, yogurt, nuts, eggs or spreads like hummus can raise intake without major changes to routine meals.
The Eat4Age team has also tested protein-enriched products designed to be easier to digest.
Early findings suggest these may help older adults absorb amino acids more quickly.
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Taste and texture remain important, Elise Lander adds, especially for people whose appetite diminishes with age.
Sources: Netdoktor.
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