Outdated protein recommendations: Why adults over 40 need more protein
Many people believe that less protein is needed in old age. But after 40, the body loses muscle mass and efficiency. New studies show: Daily 1.2-1.5g protein per kg body weight is crucial to slow down this process. Despite widespread outdated recommendations, an adjustment is urgently needed for a healthy future.
Protein deficiency
latest findings
Muscle loss
Prevention
Recommendations
Need for updating
Adults over 40
You often hear: “I don’t need that much protein as I get older. My body is fine.” But this is a dangerous fallacy. The body undergoes a number of physiological changes from the age of 40. He loses the ability to absorb proteins efficiently, breaks down muscles faster and therefore needs even more proteins.
The problem: we eat too little protein
Unfortunately, many of us eat too little protein. The previous guidelines recommended 0.8g of protein per kilogram of body weight per day for all adults. These recommendations were calculated for young, male persons and do not take gender or age into account. Many researchers are now of the opinion that these recommendations for older people are outdated. Nevertheless, the outdated advice is still widespread. Unfortunately, in the area of nutrition, there is often resistance to updating existing guidelines and adapting them to new scientific research.
New scientific findings: Compared to the previous 0.8g/kg, 1.2-1.5g/kg is now recommended
According to recent studies, adults over the age of forty should consume 1.2-1.5g of protein per kilogram of body weight per day [1,2]. A 55-year-old person weighing 80 kg would therefore need to consume around 120 g of protein a day to maintain muscle function in the long term.
The statement “My body is fine” is therefore only a snapshot. The muscle atrophy only becomes noticeable after a time delay. A protein deficiency can lead to a loss of muscle mass and function. With every decade, the body becomes more fragile and can do less. This gradual process is illustrated in the following diagram.
Long-term investment in health
Unfortunately, the Swiss guidelines still recommend 1.0g/kg protein and refer to people aged 65 and over. It does not make sense for the recommendation to be below 1.2-1.5g/kg. There should also be a specific protein recommendation for people under 65.
In 2021, not even 50% of all over 65-year-olds in Switzerland reached a protein intake of 1.0g per kilogram of body weight. This shows that older active people are far from the ideal values of 1.2-1.5g/kg. Targeted education is therefore particularly important.
To invest in our muscle health in the long term, we should include protein with every main meal and snack, ideally 25-30g per meal. It should be noted that plant proteins are less well utilized. The amino acid leucine is very important from the age of 40. Leucine is an important muscle building block(more on leucine).
As the high protein requirement in old age is difficult to meet with normal meals, it makes sense to supplement with high-quality protein supplements. The natural process of muscle breakdown and the development of sarcopenia can be slowed down by a combination of exercise and sufficient high-quality protein.
Conclusion: From the age of forty, consuming 1.2-1.5g of protein per kilogram of body weight is a sustainable and efficient investment in health.
Reference:
[1] Rogeri, Patricia S.
et al.
(2021) ‘Strategies to prevent sarcopenia in the aging process: Role of protein intake and exercise’,
Nutrients
, 14(1), p. 52. doi:10.3390/nu14010052.
[2] Lonnie, M.
et al.
(2018) ‘Protein for life: Review of optimal protein intake, sustainable dietary sources and the effect on appetite in ageing adults’,
Nutrients
, 10(3), p. 360. doi:10.3390/nu10030360.
