Sarcopenia does not happen overnight, and that is why it can be easy to ignore. Protein becomes more important because maintaining or rebuilding muscle requires it.
If you are trying to build muscle through strength training, your body generally needs more dietary protein to support repair and growth.
There is also a practical issue. Older adults often eat less overall, and protein intake can drop with it. USDA data indicates that adults 71 and older tend to consume less protein than adults 60 to 70.
Beef and vegetables
How Much Protein Do You Need?
Protein needs are not one-size-fits-all. Height, weight, age, sex, and activity level all affect how much you need daily. For a general benchmark, the Recommended Dietary Allowance for the average adult is 0.36 grams of protein per pound of body weight.
For example, a person who weighs 165 pounds would need about 60 grams of protein per day using that guideline.
Pan-fried chicken breasts
If you want a more personalized estimate, you can use a USDA calculator to estimate your daily recommended intake. Even without a calculator, the main idea is simple.
As you age and work to preserve strength, protein becomes a key nutrient to prioritize, especially if you are starting or increasing strength training.
A woman cooking food
