Protein is one of the body’s essential building blocks. It provides important amino acids that are necessary for building and maintaining, for example, muscles, the immune system, skin, hair, and certain hormones. Without an adequate protein intake, the body cannot optimally carry out important repair and growth processes.
Proteins (specifically, the essential amino acids) play a particularly important role in your health and quality of life as you age. This is because muscle mass begins to naturally decline starting at age 50. On average, you lose about 1–2% of your skeletal muscle mass each year. This age-related muscle loss can have a negative impact on mobility, strength, independence, and even your immune system. That’s why it’s all the more important to provide your body with enough high-quality protein.
In this article, you'll learn why protein is so important as you age, how much you need, and how you can easily incorporate a protein-rich diet into your daily routine.
Preventing Muscle Loss in Old Age: The Role of Proteins
As we age, the body naturally loses muscle mass—a process known as sarcopenia. This age-related muscle weakness can have a significant impact on quality of life: Mobility and balance decline, the risk of falls increases, and everyday tasks become more difficult as muscles, bones, and joints become less stable over time. To counteract this loss, the right amount and type of protein are particularly important, especially in older adults.
Studies show that an increased protein intake can significantly slow age-related muscle loss and help maintain muscle strength. However, it is crucial that older adults not only keep track of their total protein intake but also ensure that it is spread out evenly throughout the day.
Protein is particularly effective when combined with regular physical activity. Even moderate exercise—such as hiking, light strength training, and mobility and stability exercises —can play a crucial role in maintaining mobility, independence, and a zest for life well into old age.
Protein Needs in Old Age—How Much Is Enough?
Many older adults underestimate their actual protein needs. While the recommended intake for younger adults is about 0.8–1.0 g of protein per kilogram of body weight, the requirement for healthy seniors is often higher. Experts suggest at least 1.0–1.2 g per kilogram of body weight daily—the German Nutrition Society (DGE) recommends 1.0 g per kilogram of body weight. In cases of certain medical conditions and after surgery, the requirement can even rise to 1.2–1.5 g.
The reason: As we age, the efficiency of muscle metabolism decreases. The body can no longer utilize protein as effectively as it did when we were younger—so more protein is needed to achieve the same effect.
In addition to the muscles, the immune system and bone health also benefit from an adequate protein intake. Proteins provide the building blocks for immune cells, enzymes, and antibodies—and they help maintain bone density. A protein-rich diet therefore not only boosts strength and mobility but also enhances resilience and stability as we age.
The good news: Often, even small changes are enough—such as an extra serving of legumes or whole grains, one more egg, or a high-quality protein powder—to reliably meet your daily needs.
Getting Enough Protein Through Diet—What Seniors Should Keep in Mind
The best way to ensure an adequate protein intake is by combining various high-quality protein sources. Animal-based foods such as lean meat, fish, and eggs are particularly valuable, as they contain all the essential amino acids and have a high biological value. Plant-based protein sources such as legumes, whole grains, and nuts are also good sources of protein. In addition, they are rich in fiber, vitamins, and minerals.
However, especially when a pet has a poor appetite, difficulty chewing, or a sensitive digestive system, it can be challenging to meet their daily nutritional needs through solid food alone. In such cases, high-quality protein supplements are a useful addition to their diet.
To support a simple and easily digestible source of protein, we at TISSO have developed our Pro Protein Vegan with vanilla flavor. It contains fava bean protein isolate, pea protein isolate, and pea protein concentrate, which is particularly easy to digest thanks to the added bacterial strain Bacillus subtilis and achieves a biological value of 100 in its composition. This means that the protein it contains can be utilized by the body particularly efficiently: It can be converted almost entirely into the body’s own protein.
Conclusion: Staying Fit and Healthy as You Age with Protein
As we age, protein is one of the most important building blocks for health, mobility, and quality of life. An adequate intake helps maintain muscle mass, strengthen the immune system, and slow bone loss. High-quality plant-based protein supplements can be a useful addition to one’s diet, as they are well-tolerated and free of animal-derived ingredients.
Pro Protein Vegan by TISSO offers exactly this combination: plant-based protein derived from fava beans and peas, supplemented with L-methionine and the bacterial strain Bacillus subtilis, which optimizes digestibility and biological value (biological value = 100!). Ideal for anyone who wants to boost their protein intake in a simple, natural, and vegan way. Those who pay close attention to their diet and exercise regularly lay the foundation for an active and fulfilling life, regardless of age.
Sources
- Protein Homeostasis and Aging in NeurodegenerationPeter M. Douglas, Andrew Dillin / September 2010
- Protein Turnover in Aging and Longevity Nathan Basisty, Jesse G. Meyer, Birgit Schilling / March 2018
- Protein Degradation and AgingMarta Martinez-Vicente, Guy Sovak, Ana Maria Cuervo / August 2015
