Protein for people over 60 – requirements and recommendations

In 1989, the concept of sarcopenia was introduced, describing age-related muscle loss as a significant health issue for older people. From that point onwards, protein began to be viewed more frequently not only as an energy source in the diet, but also as a key factor in maintaining muscle mass, fitness and the quality of daily life. European Union legislation states that protein contributes to the growth of muscle mass and helps maintain muscle and bone mass.

1. Functions of proteins
2. Protein intake for people over 60.
3. European guidelines
4. Incorporating protein into your diet

Functions of proteins

Proteins in the human body perform many functions, so they cannot be reduced solely to muscle building.

Structural proteins

The most prominent group are structural proteins, which form part of connective tissue, skin, tendons, ligaments, bones and skeletal muscles. Actin and myosin are involved in muscle contraction, whilst collagen provides mechanical strength to many tissues, including skin, cartilage and bone matrix.

Enzymatic and transport proteins

Another group consists of enzymatic proteins, which accelerate the chemical reactions necessary for digestion, energy metabolism, liver function, neurotransmitter synthesis and the neutralisation of certain compounds produced within cells. Transport proteins, which form another group, carry various substances in the blood and across cell membranes. An example is haemoglobin, which transports oxygen.

Other extremely important proteins

Immune proteins, including immunoglobulins, play a role in the response to microbial threats and tissue damage, whilst receptor proteins receive hormonal, neural and metabolic signals. The body also contains storage, regulatory and signalling proteins, which is why an adequate supply of amino acids from the diet is important for many tissues simultaneously.

Protein intake for people over 60.

According to the European Food Safety Authority, the reference protein intake for adults, including older people, is 0.83 g per kg of body weight per day, which corresponds to approximately 58 g of protein per day for a person weighing 70 kg. This value refers to a population-based reference level and does not always reflect the needs of people over 60. Doses up to twice this amount have been deemed safe.

"Protein offers many benefits. Of the 20 amino acids that make up protein, 9 are essential. This means that the body cannot produce them on its own, so we must obtain them from food. Protein not only provides us with building blocks, it is also needed for the synthesis of neurotransmitters and hormones". Łukasz Domeracki – Dietitian

European guidelines

The guidelines of the European Society for Clinical Nutrition and Metabolism state that older adults should be provided with at least 1.0 g of protein per kg of body weight per day, and many studies on healthy older adults suggest a range of approximately 1.0–1.2 g/kg/day. For certain conditions, higher amounts are considered, even around 1.2–1.5 g/kg/day, depending on health status and tolerance.

In a well-balanced diet, protein should come from a variety of sources: eggs, fish, meat, milk, yoghurt, kefir, quark, cheese, pulses, tofu, tempeh, soya products, nuts, seeds and cereal products. If appetite is reduced, it is often beneficial to spread protein intake across several meals, as a large single portion may be more difficult to eat and less well tolerated.

Estimated protein content in the richest sources after heat treatment

Incorporating protein into your diet

The most common protein supplements include whey protein concentrate, whey protein isolate, micellar casein, egg protein and plant-based proteins, most commonly from soya, peas, rice, hemp or blends of several plant sources. Whey concentrate usually contains less protein than isolate, as well as more lactose and small amounts of fat. Casein is digested more slowly than whey proteins, which is why it is more commonly used as a meal supplement or an evening serving. Plant-based proteins are useful for dairy-free or vegan diets, or for those with lactose intolerance.

Protein supplements are mainly available in powder form to be dissolved in water, milk or plant-based drinks. You can also find ready-made high-protein drinks, bars, puddings, yoghurts and high-protein cheeses in shops. A typical serving of a protein supplement provides around 20–30 g of protein, which is roughly equivalent to one larger portion of a protein-rich meal component. Dosage should always be adjusted to your total daily protein intake and individual needs.

Sources:

• Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. doi:10.1016/j.jamda.2013.05.021
• Cuyul-Vásquez I, Pezo-Navarrete J, Vargas-Arriagada C, et al. Effectiveness of Whey Protein Supplementation during Resistance Exercise Training on Skeletal Muscle Mass and Strength in Older People with Sarcopenia: A Systematic Review and Meta-Analysis. Nutrients. 2023;15(15):3424. Published 2023 Aug 2. doi:10.3390/nu15153424
• Deutz NE, Bauer JM, Barazzoni R, et al. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clin Nutr. 2014;33(6):929-936. doi:10.1016/j.clnu.2014.04.007