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Over 60:
more protein vs.
sarcopenia

With advancing age, protein requirements change.
While an adult has an average intake of 0.9 grams of protein per kilogram of body weight, it is critical for the elderly to exceed this value, reaching up to 1.1 grams per day per kilogram (LARN reference values). This is especially important to prevent sarcopenia, a condition that affects muscles and physical strength in the elderly.
What is sarcopenia and how protein helps

Sarcopenia is an aging-related condition in which muscle tissue loses mass, strength, and tone. With age, this loss can lead to increased fatigability, reduced range of motion, and more frequent falls, increasing the risk of injury.
Protein plays a crucial role in muscle repair and growth, which is why adequate intake is essential to prevent muscle deterioration. Proper protein consumption, combined with moderate physical activity, helps counteract the effects of aging on muscles.

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Protein and physical activity: the key against sarcopenia
For those over 60, an intake of 1-1.2 grams of protein per kilogram of body weight is ideal for maintaining muscle mass and preventing sarcopenia. The combination of protein and physical activity helps maintain strength and mobility, preventing age-related muscle weakening. A proper diet and targeted exercises are therefore essential to counteract sarcopenia and maintain physical self-sufficiency.
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Digestibility and taste: easy protein for the elderly

As we age, digestion becomes slower and appetite is often reduced, increasing the risk of not consuming the right amount of protein.
To counter this problem, it is important to choose easy-to-digest protein sources that are low in satiety but nutritious. Some examples are:

  • chicken breast or turkey, which offer high-quality protein without excessive fat;
  • eggs, which are rich in noble proteins and easy to digest;
  • in the vegetable world, peas are an excellent choice, balancing digestibility with good protein content.

In addition, for menopausal women, adequate protein intake is helpful in better coping with disorders related to this phase of life, such as bone fragility and lack of energy and vitality.

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Protein to maintain muscle mass after 60
One of the main challenges for those over 60 is maintaining muscle mass. Due to aging, protein requirements can increase and, often, are not fully met.
Opting for foods that are tasty and easy to digest helps to consume the right amount of protein, supporting muscle health and improving the quality of daily life.