Our nutrient needs change throughout our lifespan. Protein is the most valuable nutrient for building and repairing muscle fibers. Currently, the recommended dietary allowance (RDA) for protein is 50 grams of protein per day or 0.8 gram per kilogram (g/kg) of body weight a day for men and women 19 and older, whichever is greater.

It is important to note that the original RDA recommendations were made based on studies conducted in young healthy adults and do not take into account the many physiological changes that occur with aging. Additionally, these recommendations were based on the premise of preventing deficiency as opposed to, promoting optimal health, which is of greater importance in the older population.

The often cited scientific research paper ‘Nutrition for Sarcopenia’ by Hidekatsu Yanai in the Journal of Clinical Medicine Research, suggests that an optimal dietary protein intake is 1.0 - 1.2 g/kg (body weight)/day was recommended to prevent sarcopenia or maintain current muscle mass. For a 150 lb woman, that is 68-81 g of total protein per day.

For those with sarcopenia, protein needs are even higher at 1.2 - 1.5 g/kg a day, because muscle growth is dependent upon an adequate, consistent supply of the amino acid building blocks.

Using the above example, that same 150 lb woman should consume between 81 to 100 grams high quality protein per day.

To put this into some perspective, a 6-ounce serving of non-fat Greek yogurt has 18 grams; a half-cup of 1% fat cottage cheese, 14 grams; a 3-ounce serving of skinless chicken breast, 28 grams; a half-cup of lentils, 9 grams; and a cup of skim milk, 8 grams.

Yes, increasing protein will take deliberate effort on your part.

To figure out how much protein you need, take your body weight in pounds and multiply it by 0.45. This gives you your body weight in kilograms. Next, multiply that number by the g/kg/day protein amount you desire to eat (i.e. 1.0-1.2, or 1.2 to 1.5).

Collectively, the scientific data indicate that both the total daily protein amount and the patterns of intake are important to maximally stimulate muscle growth and maintain muscle mass and function in older adults.

The research strongly suggests that spreading out protein consumption equally over your meals is optimal to keep you in a consistent muscle protein maintainence state. Practically speaking, this means rethinking what you eat at breakfast, when protein intake tends to be lowest. “Oatmeal or a bagel isn’t enough; people should think of adding a non-fat Greek yogurt, 2-3 eggs or a few turkey sausages,” says Dr. Elena Volpi, a professor of geriatrics and cell biology at the University of Texas Medical Branch in Galveston, Texas.

Alternatively, a protein smoothie is also appealing, as you can sip it as you go about your morning. Often, my easy fix is to add a scoop of whey protein isolate in my blender bottle to a cold cup of coffee in the warmer months.

Here’s a recipe for a ‘real food’ smoothie you may like:

“Dessert for Breakfast” Smoothie
(Gluten-free, vegetarian) 1 SERVING
Ingredients:
½ cup 1 percent milk
½ cup plain low-fat Greek yogurt
1 tablespoon unsweetened cocoa powder
1 ½ tablespoons peanut butter
1 small banana (can use frozen)
1 tablespoon avocado
2 teaspoons hemp seeds
Handful of ice (or more, based on preference)
Dash of cinnamon

To prepare:
Place all ingredients in a blender and blend until smooth.
Nutritional information: 440 calories, 25g protein, 22g fat, 44g carbohydrates, 7g fiber, 308mg calcium, 989mg potassium, 198mg sodium, 1.16 mcg B12, 1.12g leucine, 11mg vitamin C

Lunch protein amount is better, but often not optimal either Dr. Volpi states. For example, a study in Nutrition Journal focused on older German adults who got about the same amount of protein each day. It revealed that those who concentrated their protein grams at lunch and dinner were significantly more likely to be frail than those who ate protein at every meal. Uneven protein distribution throughout the day was also associated with slower walking speed and fatigue, the study found.

The amino acid leucine has specifically been shown to trigger muscle protein synthesis. Leucine is classified as one of the ‘essential’ amino acids, which means our bodies cannot produce it, so we must get it from food sources.

Leucine is found in highest amounts in animal foods, including beef, lamb, poultry, fish, eggs, milk and products made with milk. It’s also found in soybeans and, to a lesser extent, other beans, nuts and seeds.

While animal protein is inarguably a natural part of the human diet, it is not the only food humans should be eating. An abundance of anthropological and nutrition science research indicates that the optimal human diet includes whole sources of both plant and animal foods—not just meat

Animal versus plant protein is a hotly debated topic at the moment, filled with strong emotions. Please note that this post does not discuss the implications of eating animal protein from an ecological or moral perspective, nor does it imply that animal protein is the only way to fulfil daily protein requirements in preserving muscle mass.

The old saying “too much of a good thing is a bad thing” holds true with almost every nutrient, including protein. While protein is vitaly important, it is a delicate balance. Providing too much protein can cause issues like dehydration and in those with kidney disease, it can further kidney damage.