Why protein is a game-changer for healthy aging

(Aging Untold) — Protein does more than fuel muscle — it supports strength, healing and independence as we get older. But older adults can fall short on their daily needs, especially when appetite shrinks or meals get smaller.

Dr. Rhea Rogers, a board-certified physician, breaks down why protein matters so much with age and how to get enough of it.

Protein supports more than muscle

“Protein is the raw building blocks that your body is using for muscle, for strength, for inflammation, for healing and for independence,” Rogers said. “So you need protein, but you also need strength training to utilize it.”

As the body ages, it naturally becomes more frail — losing muscle and gaining fat, a condition known as sarcopenia, Rogers said.

“So your body tends to break down tissue more and not build it as fast,” Rogers said.

Illness and surgery raise protein needs

Rogers said chronic conditions, infection, inflammation, surgery or wounds can push the body into what’s called a catabolic state.

“Meaning they’re breaking down tissue faster [than] they’re rebuilding it,” Rogers said. “And if you get too catabolic ... you need much more protein to heal, then you’re going to have poor wound healing and all that. So it’s really, really important.”

How much protein do you actually need?

Rogers said protein needs are typically calculated in grams per kilogram of body weight.

“The general recommendation is about 0.8 to 1g/kg, sometimes 1.8 or more,” Rogers said. “If you’re older you’re going to need more, depending on that condition.”

She cautioned that protein intake should be discussed with a primary care doctor first.

“There’s going to be certain states that you cannot afford that much protein, like kidney disease and things like that,” Rogers said.

Timing and source matter

Rogers said eating protein slows digestion, which helps avoid blood sugar spikes.

“It’s really important to know the source of your protein also, because some of those protein shakes spike your insulin,” Rogers said. “So you want to get a good source.”

Rogers and aging expert Amy O’Rourke recommend eating protein first thing in the morning to help stabilize glucose, then spreading intake throughout the day for a steady source of energy.

“If you don’t have a great appetite, go in small meals throughout the day and then think variety,” O’Rourke said. “Maybe you don’t want to eat your protein. Maybe you want to drink your protein. Maybe you want to have a glass of milk. Maybe you want to have string cheese.”

Don’t skip protein to save money

O’Rourke said cost shouldn’t be a reason to cut back.

“What you’ll pay in debilitation in your body is a lot more expensive than maybe that milk would cost,” O’Rourke said.

O’Rourke also cautioned against relying only on protein shakes without reading labels or considering overall diet balance.

Gerontologist “Sam” Cradduck said balance is important.

“We’ve got to have balance, and we’ve got to actually consider and talk about these things with doctors,” Cradduck said.

Aging well coach Katherine Ambrose added that fitness trainers and nutritionists could provide information as well.

“Fitness trainers may be able to give you some guidance on protein as well. Nutritionist[s too]. But no matter what age you are, there’s so many different choices, say for protein powders, and so you have to do some investigating and due diligence on your part,” aging well coach Katherine Ambrose said.

Key takeaways

• Protein supports independence. It helps maintain the muscle strength needed for everyday tasks like climbing stairs or grocery shopping.
• Aging changes how the body uses protein. Older adults are more prone to sarcopenia — muscle loss paired with increased fat—and the body rebuilds tissue more slowly.
• Timing and source matter. Eating protein in the morning and spacing it throughout the day helps stabilize blood sugar and energy; not all protein sources are equal.
• Don’t cut protein to save money. Variety — including milk, string cheese or protein shakes with good labels — can help meet needs without overspending.

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