Researchers at the Norwegian School of Sport Sciences have been examining how the body handles protein as we grow older.
According to physiologist Elise Lander, age affects both digestion and the body’s ability to convert protein into the amino acids needed for repairing and maintaining muscle.
Elise Lander explains in interviews with NHI.no that older adults typically absorb protein less efficiently than younger people.
Reduced enzyme activity, lower saliva production and general changes in the digestive system mean the body must work harder to process the same foods.
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This slower breakdown can contribute to the gradual loss of muscle mass that many experience with age.
Why higher intake can help
Because the body becomes less efficient at using protein, several studies cited by NHI.no indicate that older adults may benefit from a higher daily intake than younger people.
Many experts recommend 1–1.5 grams of protein per kilogram of bodyweight. For a 60-kilogram adult, this amounts to more than 60 grams per day.
Elise Lander notes that physical activity can support the body’s ability to use protein effectively.
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Research also suggests that consuming roughly 20 grams of protein at a time stimulates muscle protein synthesis, making it easier to spread intake across meals instead of relying heavily on dinner.
Practical ways to eat enough
Dietary habits often make breakfast and lunch low in protein compared with the evening meal.
Adding items such as yoghurt, eggs, nuts or plant-based spreads can significantly increase daily intake.
While animal products typically deliver more protein per serving, plant-based foods like legumes, grains and hummus can also meet requirements with larger portions.
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The Eat4Age research project in Norway has tested foods developed to be easier to digest, and early findings show faster amino-acid absorption among older participants.
Appetite changes also play a role because taste and texture become increasingly important when trying to meet nutritional goals.
For most people, the first step is simply assessing how much protein they get in a typical day, and adjusting upward if needed.
Sources: Netdoktor, and NHI.no.
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