Sarcopenia & Protein

Category: Healthy Ageing

Healthy Ageing

Sarcopenia and Protein:

What is protein?

Protein is a nutrient found in many foods and drinks, which the body needs to grow and repair cells. Proteins are made up of building blocks (amino acids) that link together in different combinations and are essential to the body.

Benefits of including protein in the diet include:

Reduced fall risk
Keeping bones strong
Building, repairing and maintaining muscle
Helps heal injuries and wounds
Helps your body fight infections

How much protein do adults aged >65years old need per day?

Healthy older adults: 1-1.2g protein/kg of body weight per day E.G: 60kg adult would need 60-72g protein per day.
Adults with acute/chronic disease: 1.2-1.5g/kg of body weight per day E.G: 60kg adult would require 72-90g protein per day.
*Older adults with kidney problems may need to limit their protein intake- discuss with your GP or dietitian.

How do I eat enough protein?

Choose high quality protein food sources at each meal. See examples overleaf. Spreading protein throughout the day is a good way to ensure your body is able to use the protein you eat.
Have three meals containing 20-30g of protein
Use full fat milk or yoghurt when cooking and drink milk with meals or snacks
Add cheese/beans/lentils to soups, salads, toast and potatoes.
Choose products with ‘High Protein’ on the label, for example yoghurts and cereals.
If you have a poor appetite, eat 3 small meals with protein containing snacks.
Eat the protein on your plate first.
Take a high protein oral nutrition supplement if recommended by your doctor or dietitian.

Foods that contain an average of 10g of protein:

2 handfuls of nuts

3 slices of ham