The Role of Protein in Aging Muscle Maintenance

As we get older, our bodies change in many ways. One of the most noticeable changes is what happens to our muscles. Over time, muscle mass and strength tend to decrease—a process called sarcopenia. This can make everyday activities harder, like climbing stairs or carrying groceries.

Protein plays a big role in keeping muscles strong and healthy at any age, but it becomes especially important as we grow older. Protein is made up of building blocks called amino acids. These amino acids help repair and rebuild muscle tissue after exercise or injury.

When you eat enough protein, your body has what it needs to maintain muscle mass and function. For adults over 65, experts recommend eating more protein than younger adults—about 1 to 1.2 grams per kilogram of body weight each day helps prevent muscle loss that comes with aging.

Not all proteins are the same when it comes to building muscle. Animal proteins like meat, fish, eggs, and dairy are considered complete proteins because they contain all nine essential amino acids your body can’t make on its own. Plant-based proteins from beans, nuts, seeds, rice, and oats are good too but may need combining different sources throughout the day for best results.

Eating enough protein isn’t the only thing that matters for aging muscles—exercise is just as important! Resistance training (like lifting weights or using resistance bands) helps stimulate muscle growth even more than diet alone.

Muscle health affects much more than just strength; it also impacts balance and overall well-being as we age. People with higher muscle mass tend to have better mobility and a lower risk of falls or chronic diseases.

So if you want your muscles to stay strong as you get older: eat enough high-quality protein every day (from both animal and plant sources), stay active with regular exercise (especially resistance training), pay attention to sleep quality since rest helps recovery too—and remember that taking care of your muscles now will help keep you moving well into later life!