Protein plays a key role in maintaining muscle and supporting strength as you age, as part of a healthy diet and active lifestyle. Higher protein intake is also associated with lower fat mass.
Many people do not getting enough protein across the day to support these outcomes.
A simple target for active adults is around:
1.6 grams of protein per kilogram of body weight per day
Rather than focusing on one large meal, it helps to spread protein across the day:
- Breakfast
- Lunch
- Dinner
- Snacks
This supports muscle repair and helps maintain strength when combined with resistance training.
Simple additions — such as a protein shake or smoothie at or beytween meals — can help make this easier to achieve.