12/02/2026
As we age, our muscles require a stronger signal to repair and rebuild. This is called anabolic resistance. It doesn’t mean your body can’t build muscle anymore it means you need to be more intentional about protein.
Here are practical, realistic ways to increase protein intake without overcomplicating life:
1. Anchor every meal with protein
Instead of asking “what should I eat?”, ask “where’s the protein?”
Eggs, Greek yogurt, fish, lean meat, tofu, beans, or cottage cheese should be the starting point not an afterthought.
2. Distribute protein across the day
Many older adults eat very little protein at breakfast and try to “catch up” at dinner. Muscles don’t work that way.
Aim for 25–35 g of protein per meal, especially at breakfast and lunch.
3. Use simple, high-quality options
You don’t need exotic supplements.
-Greek yogurt or skyr
-Eggs
-Milk or soy milk
-fish
-Protein shakes when appetite is low
These are easy to chew, easy to digest, and effective.
4. Protein is functional, not cosmetic
This isn’t about looking lean.
It’s about preserving the ability to stand from a chair, carry groceries, climb stairs, and recover from illness or injury.
5. Pair protein with movement
Protein works best when muscles are asked to do something. Even light resistance or walking improves how your body uses it.
6. If appetite is low, prioritize protein first
As we age, hunger cues change. Eat protein early in the meal, before you feel full.
This isn’t about perfection.
It’s about supporting tissues that keep you independent.
You don’t need to eat like a bodybuilder.
You need to eat like someone who plans to keep moving for a long time.
