Protein and Muscle as You Age

Muscle aging is influenced by activity, disease, hormones, energy intake and nutrition. Protein matters, but it is only one part of the system.

What changes with age

Research describes reductions in muscle mass and function with aging and, in many older adults, a smaller muscle-protein-synthesis response to feeding.

Protein quality and amount

High-quality proteins supply all essential amino acids. Older adults with low intake may benefit from deliberately including protein-rich foods across the day, but exact targets should be individualized.

Resistance training

Progressive resistance exercise is one of the strongest non-drug tools for maintaining strength and stimulating muscle adaptation.

Avoid the supplement-first trap

A supplement can be convenient, but it should not distract from adequate calories, protein-rich meals, progressive exercise, sleep and treatment of medical problems that contribute to weakness or weight loss.

Continue this topic

• Amino Acids vs Protein
• How Much Protein Do Older Adults Need?
• Protein Distribution Across Meals