New Research: Protein Intake and Tips for Aging Well

Aging is a natural part of life, but how we age varies significantly from person to person. The good news is that recent research has highlighted numerous strategies to help you age gracefully and maintain a high quality of life.

In this blog, we’ll share new research on daily protein intake and practical tips for feeling your best as you age.

The Role of Protein in Aging Gracefully

While numerous factors contribute to aging well and living a high quality of life into retirement, the data on protein are clear. A higher protein intake is significantly associated with healthier aging.^1,2

Why Protein Matters

Every cell in your body is made of protein. Your brain, skin, connective tissue, heart muscle, and organs depend on protein to function well. You need a certain amount of protein daily to avoid muscle breaking down and to help repair natural cell turnover.

Protein: Plant-Based Proteins or Animal Sources?

To address the common challenge of muscle loss, or sarcopenia, and strength as we age, experts recommend that older adults consume more protein than the usual daily amount to help maintain and build muscle.² You can choose between animal-based and plant-based proteins based on your personal preferences and values. No matter what type of protein you prefer, you also need to stay physically active and eat a balanced diet with plenty of fruits and vegetables. This approach supports muscle health and helps you live longer and healthier.

Takeaway: Protein requirements include high-quality protein sources at breakfast, lunch, and dinner. Aim for approximately 30 grams of protein at each meal to give your body the right amount of protein, with all the essential amino acids needed to protect muscle and repair tissue.

A Deeper Dive Into the Benefits of Plant Protein

Research suggests that dietary protein intake, especially plant protein, in midlife is associated with higher odds of healthy aging and several elements of positive health status. Plant protein is also associated with good mental status and less limitation of physical function.¹

Takeaway: Include a variety of protein sources in your diet each day. Animal and plant-based proteins provide valuable nutrition for different aspects of healthy aging.

Practical Tips for Healthy Aging

For those concerned about maintaining a high quality of life through retirement, one of the most important things you can do to prevent age-related muscle loss and decline in mental status is to consume enough high-quality protein at least three times throughout the day. Protein supports healthy muscles for movement, balance, and internal organ function, which is essential for long-term health and a good quality of life.

Here are four healthy aging tips to follow:

• Get 30 grams of high-quality protein three times each day (breakfast, lunch, dinner).
• To build strength and improve balance, include resistance exercises for 10 minutes daily or 30 minutes two to three times weekly.³
• Choose high-quality sources of protein, such as chicken, fish, eggs, lean beef, dairy, and protein supplements containing whey protein isolates, like those found in Unjury® protein, to provide the most optimal amino acid profile for building and repairing tissue.²*
• Include plant-based proteins from nuts, legumes, soy, and pea protein isolates like those found in Planted™ protein powder to support a healthy mental status and overall physical function.¹*

More Than Just Protein: Comprehensive Strategies for Healthy Aging

Regular Physical Activity

Activity level is a cornerstone of healthy aging. It helps maintain muscle mass, improves cardiovascular health, enhances balance, and boosts mental well-being—an ideal combination includes aerobic activities, strength training, and flexibility exercises.

Balanced Diet Beyond Protein-Rich Foods

While protein is crucial, a balanced diet rich in fruits, vegetables, whole grains, and healthy fats is also essential. These foods provide vital nutrients and antioxidants that combat inflammation and oxidative stress, contributing to aging.⁴

Mental and Social Engagement

Staying mentally active and socially connected is vital for cognitive health. Engage in activities that challenge your brain, such as reading, puzzles, or learning new skills. Maintain social connections through family, friends, and community involvement to enhance your mental and emotional well-being.

Regular Health Check-ups

Regular medical check-ups can help catch potential health issues early. Monitoring blood pressure, cholesterol levels, blood sugar, and other health indicators allows for timely interventions to prevent or manage chronic conditions.

Summary

Remember, you can’t stop time, but you can fight the effects of aging with balanced nutrition and meeting protein needs.

By incorporating high-quality protein into your meals, staying physically active, maintaining a balanced diet, and staying mentally and socially engaged, you can enjoy a high quality of life well into your later years. Make these strategies a part of your daily routine to age gracefully and vibrantly.

References

1. Ardisson Korat AV et al. Am J Clin Nutr. 2024;119(2):271-282.
2. Hackney KJ et al. Anim Front. 2019;9(4):12–17.
3. Yang YJ. Korean J Fam Med. 2019;40(3):135–142.
4. Kurowska A et al. Nutrients. 2023;15(6):1436.

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*These statements have not been evaluated by the Food and Drug Administration (FDA). These products are not intended to diagnose, treat, cure, or prevent any disease.

This blog is for information and education purposes only. This information is not intended to substitute professional medical advice, diagnosis, or treatment. Please consult with a qualified healthcare provider with any questions in regard to a medical condition. A qualified healthcare professional can best assist you in deciding whether a dietary supplement is suitable based on your individual needs.