Enhanced Protein Intake for Seniors

Definition

Quantity of protein required in older adults to maintain muscle mass and strength, generally higher than the needs of younger adults.

How it works

Unlike young adults (0.8 g/kg/day), seniors require 1.0 to 1.2 g/kg/day, or up to 1.2 to 1.5 g/kg/day in cases of sarcopenia or disease. This increase compensates for the decline in muscle protein synthesis efficiency with age (anabolic resistance). Proteins should be distributed regularly throughout the day, particularly at lunch and dinner, for better muscle utilization.

Role

Essential for maintaining muscle mass, strength, and biological functions in the elderly.

Examples

• Eggs
• Dairy products (yogurt, cheese)
• Fish
• Poultry
• Legumes (lentils, chickpeas)
• Lean meat

Recommendations

Distribute proteins regularly over 3 main meals (20-25g per meal). Favor sources of easily digested proteins. Combine with regular physical activity to maximize the effect.

Key takeaway

Enhanced and regularly distributed protein intake is critical for preventing sarcopenia in the elderly.

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