Most people think about protein in the context of working out or building muscle—but it plays a much bigger role in your overall health, especially as you get older. Protein helps with everything from energy and immunity to maintaining strength and balance. As our bodies change with age, our protein needs often increase, even if our appetite or eating habits don’t. Making small, intentional adjustments to your daily meals can help protect your health and independence long term.
Why Your Body Needs More
As we get older, the body doesn’t process protein as efficiently as it once did. That means older adults typically need more protein—not less—to maintain the same muscle strength, recovery, and overall health. Thankfully, this natural part of aging can be managed effectively with balanced meals and regular exercise. By paying a bit more attention to your daily protein intake, you can help your body stay stronger and healthier longer.
Maintaining Strength and Stability
Muscle does more than help you move—it plays a key role in balance, stability, and preventing injuries. As we age, even simple tasks like climbing stairs or getting out of a chair can become harder if we’re losing muscle strength. Maintaining strong muscles helps reduce the risk of falls, supports bone health, and makes it easier to stay active and independent. And protein is what helps your body build and maintain that strength over time.
Easy Ways to Add More Protein
You can boost your protein intake with just a little planning. Try to include a source of protein at every meal—like eggs or yogurt at breakfast, lean meat or beans at lunch, and fish, poultry, or tofu at dinner. Snacks such as nuts, cottage cheese, or string cheese can also help. And for those who need a little extra, protein powders or supplements can be a helpful addition too.
Talk to Your Doctor About Your Protein Needs
Everyone’s nutritional needs are a little different, and factors like age, activity level, and medical conditions can influence how much protein you should get. If you’re not sure whether you’re meeting your daily protein needs—or if you want guidance on how to safely incorporate more protein into your diet—your Dedication Health physician can help ensure you’re on the right track for maintaining your strength, energy, and health.