When it comes to nutrition, you know by now that having a balanced plate, with a mix of macronutrients, is important for optimal performance on and off the bike. However, as you age, protein (one of the three macros, along with carbs and fat) becomes even more important, as it is responsible for helping you build muscle, repair muscle tissue, support your immune system, and generally feel satisfied after eating.
In a survey published in the Journal of Nutrition, Health & Aging in 2019, which involved more than 11,000 individuals, researchers found that 46 percent of the oldest adults (those 70 and older) are not meeting their protein intake requirement, and those who didn’t consume enough protein had many more functional limitations across all age groups. Grip strength was also significantly lower in those over 70 years old.
Meanwhile, researchers found a link between those who did meet protein needs and overall better diet quality, as well as potential protection of muscle mass.
To help you understand all things protein, and how your needs change as you age, we chatted with dietitians for everything you need to know to ride strong, stay healthy, and meet your nutritional needs through your golden years.
How much protein do you need as you age and why is it so important?
According to the American College of Sports Medicine, those training for a cycling event need about 0.5 to 0.8 grams of protein per pound of bodyweight. For a 165-pound person, that’s about 75 to 128 grams per day.
However, a study published in the journal Nutrients in 2022 bumps that minimum up to at least 0.7 grams per pound bodyweight per day for muscle mass maintenance, and according to the International Association of Athletics Federations, that range should go up to 1.1 grams of protein per pound of bodyweight to maintain muscle mass for athletes.
Keep in mind that the amount of protein you need depends on a variety of factors, like age, weight, height, health status, body composition goals, and how active you are, says sports dietitian Yasi Ansari, M.S., R.D.N., C.S.S.D., spokesperson for the Academy of Nutrition and Dietetics. Those who are more active need more protein.
The reason protein is key for older adults in particular: It helps you avoid sarcopenia, which is the loss of muscle mass as you age. Sarcopenia can result in problems like increased fall risks and reduced strength and muscle function.
Changes in hormones, diet, less physical activity, chronic disease, and the effects of aging may all contribute to the risk of sarcopenia, says Ansari. However, strength training, higher protein intake, and making sure active seniors are meeting their nutritional needs can decrease muscle loss and strength, she adds.
While aging in and of itself is associated with decreased muscle mass and decreased muscle protein synthesis—or the process of bringing amino acids into skeletal muscle—that doesn’t necessarily mean it’s inevitable, says Lauren Antonucci, RDN, a board-certified specialist in sports nutrition with Nutrition Energy in New York.
While researchers are still looking into why exactly we lose muscle as we age and the exact mechanisms behind decreased protein synthesis, Antonucci explains, research does show that increasing protein intake in general and after exercise can help curb the effects.
“Generally speaking, we need more protein as we age. Someone who is 65 years or older may need more protein to stimulate muscle protein synthesis and combat the potential effects and risks of sarcopenia,” Ansari adds.
What are the risks associated with low protein intake?
Active individuals who are not eating enough protein might experience detriments to both recovery and adaptations to training, Ansari says, which means the time you spend on the bike may not pay off in speed, power gains, or other performance metrics like you’re used to experiencing.
With the loss of muscle mass and strength due to low protein intake, athletes may also experience impairments in immune function and higher risk of injuries, Antonucci says.
“In general, anyone who doesn’t get enough protein is also at risk of hair thinning, flaky skin, and brittle nails,” Ansari says. And because protein supports the immune system, “when we don’t get enough, it can impact our body’s ability to fight infections,” she adds.
How can you increase protein intake as you age?
First, get a general idea of how much protein is in the foods you are currently eating so you can determine whether you are meeting your needs or if you need to kick up your intake, says Antonucci. If you’re not sure, consider using an app like Protein Pal, which will help you keep track of the nutrients you take in throughout the day.
Then, focus on consuming protein-rich meals and snacks three to four times a day, Antonucci says. “Protein cannot be stored and retrieved for later use the way carbs can,” she explains, which is why you want to consume it at regular intervals.
Aim for at least 30 grams of protein after exercise and at each meal, Antonucci suggests, as this will help you meet your goal intake.
To get even more precise, go for 0.2 grams per pound bodyweight at each meal and snack, Ansari says, aiming for high-quality proteins, which means those that contain all the essential amino acids in sufficient amounts like eggs, lean meats, dairy foods, poultry, and soy.
If you opt to eat meat, Ansai suggests choosing leaner cuts, like beef with the word “round” or “loin” in the name. You can also go for yogurt, eggs, salmon, chicken, and turkey, and plant-based sources of protein, like tofu, edamame, lentils, and black beans.
What does 30 to 40 grams of protein at a meal or snack look like?
- 1 cup of ground turkey
- 1 chicken breast (about 6 oz)
- 6 oz cooked salmon
- 1 can white tuna in water
- 1.5 cups of tofu
- 2 cups of black beans
- 2 cups of edamame
*Numbers based on the USDA Food List
Jennifer Acker reports on a wide range of health and wellness topics for Runner’s World and Bicycling. She’s passionate about delivering journalism that enriches the lives of readers. Jennifer is a lifelong runner—with several half marathons, and a few marathons under her belt, certified yoga instructor, and having grown up in the Pocono Mountains, always has a mountain bike and pair of skis ready for the perfect fall or winter day.
