Should women eat more protein as they get older?

When people think about eating healthily as they get older, the conversation often seems to revolve around what they should eat less of.

Less sugar. Less fat. Smaller portions. Fewer calories.

But there’s something we should probably be thinking about getting more of.

Protein.

Protein becomes increasingly important as we get older because maintaining muscle is one of the biggest things we can do to protect strength, physical function and independence.

Older muscle is generally less responsive to the same protein stimulus than younger muscle, which is one reason many expert groups recommend protein intakes above the basic adult reference level for older people.

The British Dietetic Association cites recommendations of roughly 1.0 to 1.5g of protein per kilogram of body weight per day for people over 65, depending on circumstances.

That does not mean you need to live on chicken breasts or start weighing every gram.

My practical approach is much simpler:

Make protein a visible part of each meal.

And spread it across the day rather than discovering at dinner that you have barely eaten any.

If eating large meals is difficult, smaller meals and protein-containing snacks can make the total much easier to achieve.

And remember that protein works best as part of the bigger picture, particularly alongside resistance training.

If you have kidney disease or another condition that affects your protein requirements, get individual advice rather than adopting a generic high-protein target.

"Don’t just think about eating less as you age. Think about protecting the muscle that keeps you capable. "

- Danielle Frost

 RESEARCH / USEFUL SOURCES

•  British Dietetic Association: Nutrition standards and protein in older adults