As we age, our body’s protein requirements evolve. Protein is vital for maintaining muscle mass, supporting immune function, and aiding in the repair and growth of tissues. However, the amount of protein our bodies need changes throughout life, with varying requirements at different ages.
Childhood and Adolescence
During the early years of life, protein plays a crucial role in growth and development. Children need about 0.95 grams of protein per kilogram of body weight per day. This increases slightly during adolescence, when growth spurts require more nutrients. Teens typically need around 1.0 to 1.5 grams per kilogram of body weight.
Adulthood (20s to 50s)
In young adulthood, protein needs are generally stable. The average recommended intake for adults is about 0.8 grams per kilogram of body weight per day. This is sufficient to support general health, tissue repair, and regular physical activity. However, active individuals, especially those engaged in strength training or endurance sports, may require up to 1.2 to 1.6 grams per kilogram of body weight to support muscle recovery and growth.
Older Adults (60s and beyond)
As we age, our bodies become less efficient at utilizing protein. This decline in muscle mass, known as sarcopenia, can start as early as our 30s but becomes more pronounced in older age. To combat muscle loss and maintain physical strength, older adults should increase their protein intake. The recommended amount for those over 65 is 1.0 to 1.2 grams of protein per kilogram of body weight per day. Some experts suggest up to 1.5 grams for those experiencing rapid muscle loss or who are bedridden or ill.
The Bottom Line
Getting enough protein is essential throughout life. While the needs are highest during periods of growth and development and in older age to combat muscle loss, maintaining a steady intake of protein supports overall health. Older adults in particular may need to focus on higher-protein diets to preserve muscle strength, boost metabolism, and improve recovery. Be sure to include a variety of protein sources, such as lean meats, legumes, dairy, and plant-based options, to meet your nutritional goals.
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