EatingWell: protein needs adults over 50

EatingWell published a May 15 article that said adults over 50 may need more protein than the standard recommendation used for younger adults. The piece, written by Amy Brownstein and reviewed by dietitian Casey Wing, said aging affects muscle mass, strength and the body’s ability to use protein efficiently. It offered practical ways to raise intake across meals and snacks rather than relying on one large serving. Federal materials from the Administration for Community Living describe a similar range for many older adults and note that protein is often underconsumed in later life. ### How much protein did the article say adults over 50 may need? EatingWell said adults over 50 may benefit from 1 to 1.2 grams of protein per kilogram of body weight per day. The article contrasted that with the standard recommended dietary allowance of 0.8 grams per kilogram per day for adults generally. For a 150-pound adult, that higher range works out to roughly 68 to 82 grams a day. (health.yahoo.com) The Administration for Community Living, a U.S. government agency that publishes nutrition guidance for older adults, says research suggests older adults consume 1 to 1.2 grams of protein per kilogram of body weight. Its materials add that kidney disease can be an exception and say endurance and resistance exercise are also advised to support muscle health. ### Why did EatingWell say protein needs can rise with age? (health.yahoo.com) EatingWell said protein becomes more important with age because older adults can lose muscle mass and may not use dietary protein as efficiently. The article said that age-related changes can make it harder to preserve strength and function if intake is too low. ACL materials make a similar point in more formal terms. (acl.gov) The agency says older adults are susceptible to loss of lean muscle mass as age progresses and describes adequate dietary protein as the main preventive factor for muscle loss. Separate ACL guidance says low protein intake in older adults can contribute to muscle loss and malnutrition. (health.yahoo.com) ### What did the article recommend people actually eat? EatingWell recommended spreading protein through the day by including it in meals and snacks. The article highlighted a mix of animal and plant sources, including legumes, grains, eggs and nuts, rather than relying on a single category of food. ACL’s protein tip sheet gives a similar rule of thumb: 25 to 30 grams of protein per meal. (acl.gov) The same document says older adults often do not consume recommended amounts of seafood, dairy, fortified soy alternatives and legumes. ### What barriers did the guidance point to? EatingWell framed the problem as a practical one: many adults over 50 may not be getting enough protein even when they know it matters. (health.yahoo.com) The article’s meal-planning advice focused on easier ways to add protein consistently, including snacks and combinations of foods that raise total intake without requiring a large single meal. (acl.gov) Federal guidance points to the same broad issue. ACL says the 2020-2025 Dietary Guidelines for Americans identify protein as one of the nutrients many older adults do not consume enough of, alongside vitamin B-12 and fluids. ### Where can readers check the numbers for themselves? EatingWell published the article on May 15 under the headline “If You’re Over 50, Here’s How Much Protein You Actually Need.” The piece is attributed to Amy Brownstein and lists Casey Wing, RD, CD, as the reviewing dietitian. (health.yahoo.com) The Administration for Community Living keeps separate protein guidance and older-adult nutrition materials on its website. (acl.gov) Those federal resources repeat the 1 to 1.2 grams-per-kilogram range for many older adults and note that the Dietary Guidelines for Americans are updated every five years. (acl.gov) (health.yahoo.com)