Protein is essential for maintaining muscle, supporting immunity, and healing. Yet many older Australians consume less protein than they need, leading to muscle loss and weakness. This guide explains how much protein you need and how to include adequate amounts in your daily diet.
Why Protein Matters More After 60
As you age, your body becomes less efficient at using protein to build and maintain muscle. This means you need slightly more protein than younger adults, not less. Getting adequate protein helps:
- Maintain and rebuild muscle mass, which naturally declines with age
- Support your immune system, keeping you resistant to infections
- Heal wounds and recover from illness or injury more quickly
- Maintain bone density and prevent fractures
- Support healthy hair, skin, and nails
How Much Protein Do You Need?
The recommended amount of protein for older adults is approximately 1.0 to 1.2 grams per kilogram of body weight per day. For most Australians over 60, this means:
- A person weighing 70 kilograms should aim for 70 to 84 grams of protein daily
- A person weighing 80 kilograms should aim for 80 to 96 grams of protein daily
- If you are frail, recovering from illness, or doing strength training, you may need more
To give you perspective, a chicken breast contains about 35 grams of protein, an egg contains 6 grams, and a cup of yoghurt contains 10 grams.
Best Protein Sources for Older Adults
Choose sources that are nutritious and easy to chew and digest:
Animal Proteins
These are complete proteins, meaning they contain all essential amino acids.
- Poultry: chicken and turkey are lean and versatile
- Fish: salmon, sardines, and whiting provide protein and beneficial omega-3 fatty acids
- Eggs: affordable, quick to prepare, and nutrient-dense
- Dairy: milk, yoghurt, and cheese provide protein and calcium
- Lean beef or lamb: provide iron and B vitamins, though choose lean cuts
Plant-Based Proteins
These are often lower in calories and include fibre; combine different types for complete amino acids.
- Legumes: lentils, chickpeas, and beans are affordable and filling
- Nuts and seeds: almonds, walnuts, and sunflower seeds provide protein and healthy fats
- Tofu and tempeh: versatile and absorb flavours well
- Whole grains: oats, quinoa, and brown rice provide protein along with fibre
Practical Tips for Getting Enough Protein
Spread your protein throughout the day rather than concentrating it at one meal:
- Breakfast: eggs, yoghurt, or oatmeal with nuts
- Lunch: chicken or fish with vegetables and grains
- Dinner: lean meat, legumes, or tofu with vegetables
- Snacks: cheese, nuts, milk-based drinks, or yoghurt
Special Considerations
Certain situations affect your protein needs:
- If you have kidney disease, consult your GP about protein intake; you may need less protein
- If you are recovering from surgery or illness, you may need more protein to support healing
- If you are doing strength training, aim for the higher end of the recommended range
- If you have difficulty chewing, choose soft proteins like fish, eggs, yoghurt, or well-cooked legumes
Common Protein Myths
- Myth: Older adults should eat less protein. Reality: Older adults need adequate or slightly more protein than younger adults.
- Myth: Red meat is bad for older adults. Reality: Lean red meat is fine; it provides iron and B vitamins.
- Myth: Plant proteins are inferior. Reality: Plant proteins are excellent when combined or paired with grains to create complete amino acids.
Getting Started
If you currently eat less protein than recommended, increase gradually. Add an extra egg at breakfast, a small portion of fish at lunch, and a yoghurt snack. Over a few weeks, you will likely notice improved strength and energy. Your GP or a dietitian can provide personalised advice tailored to your health and preferences.
Important Note
This content is for general information purposes only and does not constitute medical advice. It is not intended to diagnose, treat, cure, or prevent any health condition. Always consult your GP or a qualified healthcare professional before making changes to your health routine, starting a new exercise programme, taking supplements, or trying any new therapy or device, particularly if you have an existing medical condition or are taking prescribed medication. The information presented here is based on generally available research and is not a substitute for professional medical guidance. Individual results vary. Aged Wellness Australia is a referral and information service and does not provide medical or clinical services.