Myth vs. reality: protein and aging
Protein is essential at every stage of life, but the way we meet those needs shifts as we grow older. Dr. Louise St-Denis, a respected dietitian and professor at the University of Montreal, has spent years untangling common beliefs about protein. Here is a clear, practical synthesis of her insights to help aging adults optimize their protein intake with confidence.
Myth 1: A single large dinner portion is enough
Myth: Eating a big piece of meat at dinner satisfies daily protein needs.
Reality: After age 65, the body’s ability to use protein efficiently declines, and overall needs increase. Distributing protein across all meals is essential to maximize absorption and preserve muscle mass. Relying on a heavy supper with light breakfasts and lunches can lead to insufficient protein intake during the day, which may contribute to a gradual loss of muscle and a shift in body composition toward more abdominal fat.
Maintaining good muscle mass supports balance, reduces fall risk, and helps older adults stay independent for activities like walking, cooking, standing to prepare meals, and grocery shopping. St-Denis emphasizes that a well-spread protein plan across three meals is a practical strategy to safeguard functional health as we age.
Myth 2: Only meat and poultry provide protein
Myth: Protein equals a steak on your plate.
Reality: Protein comes from a variety of foods beyond red meat. Fish, dairy products, legumes (such as chickpeas, lentils, and beans), nuts, tofu, and certain whole grains like quinoa all contribute important amounts of protein. A diverse diet not only covers amino acid needs but also offers other benefits: plant-based protein sources tend to bring less saturated fat and more fiber, which supports digestion. Animal proteins remain valuable for nutrients like vitamin B12 and iron, which become increasingly important with age. A balanced mix of plant and animal proteins can optimize nutrient intake while supporting heart and gut health.
Myth 3: Protein supplements are indispensable
Myth: Poudre ou compléments protéinés are necessary to meet daily needs.
Reality: In most cases, a well-rounded diet provides adequate protein. The challenge often lies with the breakfast meal, where options can be limited. Practical, everyday choices can fill this gap: high-protein yogurts, eggs, cheeses, nut butters, or fortified oatmeal can all boost morning protein. Plant-based milks (soy, oat, or almond) can contribute meaningful protein if they are fortified and not overly sweet, but it’s important to check protein content per serving. Supplements may be appropriate for certain individuals under supervision, but they are not universally required for most aging adults.
Putting it into practice: practical tips for daily protein
To align with the aging body’s needs, consider these actionable ideas:
- Aim for roughly 25–35 grams of protein per meal, adjusting for body size and activity level.
- Include a protein source at each meal—breakfast, lunch, and dinner—to maintain a steady supply of amino acids throughout the day.
- Make breakfast a protein-rich priority: options like eggs with vegetables, a protein-packed yogurt bowl, or fortified oats with nuts can set a solid daily foundation.
- Vary protein sources to cover essential amino acids and reap additional nutritional benefits from both animal and plant foods.
- Monitor sugar intake in beverages and fortified products to avoid unnecessary calories while preserving protein quality.
Bottom line
As we age, distributing protein evenly across meals and choosing a variety of protein sources becomes a practical, impactful strategy for preserving muscle mass, strength, and independence. If you’re unsure about your personal protein targets, consulting a registered dietitian can help tailor a plan to your health status, activity level, and dietary preferences.
