As we age, maintaining optimal health becomes vital to ensure a good quality of life. One critical aspect of this is nutrition, particularly the intake of protein. Protein plays an essential role in muscle maintenance, metabolic function and overall physical well-being.

For the aging population, adequate intake is even more crucial. Here are some ways protein helps maintain health:

Combating sarcopenia. A big concern for older adults is sarcopenia, the age-related loss of muscle mass and strength. This can lead to increased frailty, a higher risk of falls and a decline in overall functional ability. Protein intake is a key factor in mitigating these effects. As muscle protein synthesis becomes less efficient with age, older adults require higher amounts of dietary protein to stimulate muscle growth and repair. Studies suggest that increasing intake to about 1.0 to 1.2 grams per kilogram of body weight per day can help counteract sarcopenia and maintain muscle mass.

Enhancing recovery and repair. As the body ages, the ability to recover from injuries and illnesses diminishes. Protein plays a pivotal role in the repair of tissues, including muscles, skin and internal organs. Ensuring sufficient protein intake can accelerate recovery times and improve outcomes following surgery or injury.

Supporting immune function. Our immune systems weaken with age, making older adults more susceptible to infections and diseases. Protein is vital for the production of antibodies. Adequate intake helps maintain a robust immune system, enhancing the body’s ability to fight off illnesses. This is especially critical for the elderly, who are at higher risk for complications from common infections like influenza and pneumonia.

How to increase protein intake

While increasing protein intake is important, it must be balanced with other nutrients. Older adults should aim to consume high-quality proteins, such as lean meats, fish, eggs, dairy products, legumes and nuts. These provide not only protein but nutrients like vitamins, minerals and healthy fats. Some tips:

Include protein in every meal. This can be as simple as adding eggs to breakfast, chicken or beans to lunch, and quinoa, fish or tofu to dinner.

Opt for protein-rich snacks. Nuts and seeds, Greek yogurt and cottage cheese are great options.

Consider protein supplements. For those who struggle to meet their protein needs through food alone, supplements like whey protein or plant-based protein powders and bars can be convenient options. Add them to smoothies or meals.

Army veteran Jennifer Campbell is a certified personal trainer with a master’s degree in nutrition education. She is past commander of the California Legion’s 24th District and Hollywood Post 43.