Strong at Every Age: Why Protein Matters for Maintaining Muscle as We Get Older.
By: Curron McIntyre HHC
Aging is a natural part of life—but losing strength does not have to be.
One of the most important things we can do as we get older is protect our muscle. Muscle helps us walk, climb stairs, carry groceries, get out of a chair, maintain balance, stay active, and preserve our independence.
And one of the building blocks our bodies need to maintain that muscle is protein.
At Be Natural, we believe wellness is about working with your body rather than against it. As we age, that means understanding that our nutritional needs can change. What worked for us at 25 may not be enough to support us at 55, 65, or 75.
Why Does Protein Become So Important With Age?
Protein provides amino acids that our bodies use to build and repair tissues, including muscle.
As we age, however, our bodies can become less responsive to the muscle-building effects of dietary protein. This means that simply eating the same amount of protein we did when we were younger may not provide the same support for maintaining muscle mass and strength.
Research summarized by the PROT-AGE Study Group suggests that healthy adults over 65 may benefit from approximately 1.0–1.2 grams of protein per kilogram of body weight per day, with higher amounts sometimes appropriate for people who are physically active or dealing with illness or muscle loss.
That is higher than the general adult Recommended Dietary Allowance of 0.8 grams per kilogram per day.
What does that look like in real life?
Consider someone who weighs approximately 154 pounds (70 kg).
Using the 1.0–1.2 g/kg range:
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70 kg × 1.0 g = 70 grams of protein/day
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70 kg × 1.2 g = 84 grams of protein/day
So, a 154-pound older adult might use 70–84 grams per day as a general starting range, depending on their health, activity level, nutritional status, and individual circumstances.
This isn't a prescription. It is a way to understand the numbers.
People with certain medical conditions—particularly significant kidney disease—may have different protein requirements, so individualized guidance from a physician or registered dietitian is important.
Protein + Resistance Training = A Powerful Partnership
Protein is important, but protein doesn't work in isolation.
If maintaining strength is the goal, movement matters too.
Resistance training—such as weightlifting, resistance bands, body-weight exercises, or appropriately designed strength exercises—provides the stimulus that tells your muscles:
“We still need you.”
Research from the European Society for Clinical Nutrition and Metabolism emphasizes the combination of adequate protein and exercise as an important strategy for maintaining muscle function as we age.
Think about it this way:
Protein supplies the building materials.
Resistance exercise provides the reason to build.
That makes both nutrition and movement important pieces of the healthy-aging equation.
Don't Wait Until You Feel Weak
One of the biggest mistakes we can make is waiting until we notice significant muscle loss before we start paying attention.
Muscle loss associated with aging—often referred to as sarcopenia—can affect strength and physical function.
And strength is about much more than how much weight you can lift at the gym.
Strength can mean:
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Getting up from a chair without using your hands
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Carrying your groceries
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Climbing stairs
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Getting in and out of your vehicle
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Playing with your grandchildren
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Maintaining balance
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Walking confidently
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Being able to perform everyday tasks independently
Your muscles are part of your freedom.
That's why maintaining them should be considered an investment in your future.
Spread Your Protein Throughout the Day
Another important consideration is how you consume protein.
Instead of eating very little protein throughout the day and then having one enormous protein-heavy dinner, consider including a quality protein source at breakfast, lunch, dinner, and snacks when appropriate.
For example:
Breakfast
Oatmeal topped with chia seeds, hemp seeds, nuts, or a side of tofu scramble.
Lunch
Lentil soup with vegetables and a whole-grain side.
Snack
Edamame, nuts, roasted chickpeas, or a protein-rich smoothie.
Dinner
Tofu or tempeh stir-fry with vegetables and quinoa.
The goal isn't to become obsessed with counting every gram.
The goal is to develop an awareness:
“Am I giving my body enough of the materials it needs to maintain the strength I want to keep?”
Plant-Based Protein: You Have More Options Than You Think
Protein doesn't have to come exclusively from meat, poultry, eggs, or dairy.
Plant foods can make a meaningful contribution to your daily protein intake while also providing fiber, vitamins, minerals, and other beneficial nutrients.
The National Institute on Aging specifically identifies beans, nuts, seeds, and soy products among protein choices for older adults and notes that plant protein sources can provide fiber and tend to be lower in saturated fat.
Here are some excellent plant-based options:
🌱 Lentils
A cup of cooked lentils provides approximately 18 grams of protein, along with about 15 grams of fiber.
🌱 Tofu
Tofu is a versatile protein that can be baked, grilled, scrambled, added to soups, or incorporated into stir-fries.
🌱 Tempeh
Tempeh is a fermented soy food that provides protein and can be used as a meat alternative.
🌱 Edamame
These young soybeans make an easy snack or addition to salads, bowls, and stir-fries.
🌱 Beans
Black beans, kidney beans, chickpeas, pinto beans, lima beans, and other legumes can contribute significant amounts of protein while also providing fiber.
🌱 Nuts and Seeds
Almonds, walnuts, pumpkin seeds, hemp seeds, chia seeds, sunflower seeds, and peanuts can add protein and healthy fats to meals.
🌱 Quinoa
Quinoa can complement a plant-based eating pattern while contributing protein and other nutrients.
🌱 Soy Milk
Soy milk can be an easy way to add protein to smoothies, oatmeal, or beverages. Harvard's Nutrition Source notes that soy is considered a complete protein, meaning it contains all nine essential amino acids.
A Simple Be Natural Protein Plate
Instead of thinking only about grams, try thinking about building a balanced plate.
½ plate: Vegetables and/or fruit
¼ plate: Protein
¼ plate: Whole grains or other nutrient-dense carbohydrates
Plus: A healthy source of fat
For a plant-forward meal, that could look like:
Grilled vegetables + baked tofu + quinoa + avocado
or
Mixed greens + lentils + roasted vegetables + pumpkin seeds
or
Black bean bowl + brown rice + peppers + greens + avocado
Healthy eating doesn't have to be complicated.
It starts with learning what your body needs and making consistent choices that support it.
The Goal Isn't Just to Live Longer—It's to Live Stronger
Longevity gets a lot of attention.
But what if we changed the question?
Instead of asking:
“How long can I live?”
What if we also asked:
“How strong, mobile, independent, and capable do I want to be while I'm living?”
That's a different conversation.
Your future self needs you to make decisions today that support the body you want to have tomorrow.
Eat enough quality protein.
Move your body.
Challenge your muscles appropriately.
Eat a variety of nutrient-dense foods.
Stay hydrated.
Get adequate rest.
And don't underestimate the power of consistency.
Be Natural: Build the Body You Want to Keep
Getting older doesn't mean you have to stop being strong.
It means you may have to become more intentional about protecting your strength.
Protein provides important building blocks. Resistance exercise provides the stimulus. A nutrient-dense diet provides the broader foundation.
And together, these habits can help support healthy aging.
Don't just count the years.
Make the years count.
Your muscles carry you through life.
Take care of what carries you.
By: Curron McIntye HHC
Be Natural. Live Strong. Age with Intention.
A Note About Your Individual Protein Needs
The 1.0–1.2 grams/kg/day range is a general recommendation for healthy older adults—not a one-size-fits-all prescription. Protein needs can vary based on body size, physical activity, illness, nutritional status, and kidney function. Some older adults with illness or malnutrition may require higher amounts, while people with significant kidney disease may need individualized limits.
Before substantially increasing your protein intake, especially if you have a medical condition or take medications, speak with your healthcare professional or a registered dietitian.
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