Protein Needs Increase With Age — Here’s Why

Many people assume older adults need to eat less.

Sometimes that is true when it comes to total energy. An older adult may be less active than they once were, or their appetite may be smaller than it used to be.

But eating less does not mean the body needs less nutrition.

In fact, protein becomes more important with age.

After 70, protein helps support one of the most important parts of healthy ageing: muscle. Muscle is not just about strength in the gym. It helps with walking, balance, getting out of a chair, carrying groceries, recovering from illness and staying independent.

For families, carers and adult children, this matters too. If someone you love is eating less, skipping meals or relying mostly on tea, toast, biscuits or soup, they may not be getting enough protein to support daily function.

The goal is not to force large meals.

The goal is to make protein easier to include.

Why protein becomes more important after 70

Protein contributes to the growth and maintenance of muscle mass. It is also necessary for tissue building and repair.

Those functions matter at every age, but they become especially important later in life.

As people age, muscle mass and strength can decline. This can affect everyday tasks that are easy to take for granted, such as:

• standing up from a chair

• walking steadily

• climbing stairs

• carrying shopping

• preparing meals

• recovering after illness

• staying active and independent

Protein is not the only factor. Movement, medical care, sleep, appetite, overall diet and health conditions all matter.

But protein is one of the foundations.

Without enough protein, it becomes harder to support muscle-focused nutrition.

Older muscles may need a stronger protein signal

One reason protein needs increase with age is that older muscles may become less responsive to the same amount of protein.

This is often called anabolic resistance.

In simple terms, it means the body may need a stronger signal from protein and movement to support muscle protein synthesis.

That does not mean older adults need extreme diets or bodybuilder-style eating. It means protein should be more intentional.

A small cup of tea and toast may feel like breakfast, but it may not provide much protein.

A bowl of plain soup may feel like lunch, but it may not be enough unless it includes protein-rich ingredients such as lentils, beans, chicken, fish, tofu, yoghurt or milk-based additions.

For older adults, every meal does not need to be large.

But each eating opportunity should count.

How much protein do older adults need?

Australian Nutrient Reference Values list higher protein recommendations for adults over 70 than for younger adults.

For adults over 70, the recommended dietary intake is:

• 81 g protein per day for men

• 57 g protein per day for women

These are general population values. Individual needs can vary depending on body size, appetite, activity level, illness, recovery, wounds, frailty and medical conditions.

International expert groups often recommend that many older adults aim for around 1.0–1.2 g protein per kilogram of body weight per day, with higher needs in some situations such as illness or recovery. However, protein targets should be personalised when there are medical conditions, especially kidney disease.

If there is unexplained weight loss, poor appetite, frailty, recent hospitalisation, wounds, diabetes, kidney disease or difficulty swallowing, speak with a GP or accredited practising dietitian.

The protein gap often starts at breakfast

Many older adults eat most of their protein at dinner.

Breakfast may be toast, cereal or tea.

Lunch may be soup, crackers or a small sandwich.

Dinner may be the only meal with meat, fish, chicken, eggs or legumes.

That pattern can make it harder to reach protein needs, especially if dinner is small or appetite is lower in the evening.

A practical approach is to add protein earlier in the day.

Protein-rich breakfast ideas include:

• eggs on toast

• Greek yoghurt with fruit

• porridge made with milk

• smoothie made with milk, yoghurt or protein

• cottage cheese with fruit

• baked beans on toast

• a high-protein formulated meal replacement when a normal breakfast is difficult

Protein-rich lunch ideas include:

• tuna or salmon sandwich

• soup with lentils, beans or chicken

• soft scrambled eggs

• yoghurt and fruit with nuts or seeds

• tofu, chicken or fish with vegetables

• cheese and wholegrain crackers

• a protein-rich shake when appetite is low or food preparation is hard

The aim is not to eat more for the sake of it.

The aim is to make protein more regular.

Protein quality matters too

Not all protein foods are the same, but many can be useful.

Animal-based protein sources such as eggs, dairy, fish, chicken and meat provide complete proteins. Plant-based foods such as legumes, beans, lentils, tofu, nuts and seeds can also contribute valuable protein, especially when included regularly across the day.

For older adults, the best protein source is often the one that is:

• easy to chew

• easy to prepare

• enjoyable

• affordable

• tolerated well

• suitable for medical needs

• realistic to eat often

Soft protein options can be especially helpful.

Examples include:

• yoghurt

• milk

• eggs

• soft fish

• cottage cheese

• tofu

• lentil soup

• baked beans

• smoothies

• protein-rich meal replacements

A food only helps if the person can actually eat it.

Appetite can make protein harder to reach

Protein needs may increase with age, but appetite often moves in the opposite direction.

This can be frustrating for older adults and worrying for families.

An older person may say:

• “I’m just not hungry.”

• “I only feel like something light.”

• “Cooking feels like too much.”

• “I can’t finish a full meal.”

• “I don’t feel like meat anymore.”

• “Tea and toast is enough.”

Sometimes a smaller appetite is temporary. Other times it may be linked to illness, medications, dental problems, swallowing difficulty, mood, loneliness, pain, fatigue or reduced activity.

This is where gentle protein support can help.

Instead of pushing large meals, try smaller protein-rich options:

• a glass of milk

• a boiled egg

• yoghurt with berries

• a small smoothie

• soup with added lentils

• cheese and crackers

• tuna on toast

• custard made with milk

• a formulated meal replacement if a normal meal is missed

Small portions can still be nutritionally meaningful.

For families: what to watch for

If you are buying for a parent, grandparent or older loved one, the goal is not to control what they eat. It is to notice whether nourishment is becoming harder.

Signs that protein intake may be low include:

• meals becoming very small

• regular skipped meals

• relying mostly on toast, tea, biscuits or sweets

• avoiding meat or harder-to-chew foods

• reduced strength

• clothes becoming looser

• unintentional weight loss

• tiredness or low energy

• longer recovery after illness

• reduced interest in cooking or shopping

These signs do not automatically mean a protein shake is the answer.

But they do suggest it may be worth having a conversation and, where needed, seeking professional advice.

A practical question to ask is:

“Would a smaller, easier protein option help on the days meals are difficult?”

That is where a high-protein meal replacement may have a role.

Where Optivance NutraSupplement fits

Optivance NutraSupplement may be useful when an older adult misses a meal, has a smaller appetite, or finds it hard to get enough protein from food alone.

It is a high-protein, low-sugar Formulated Meal Replacement designed to help replace a missed, rushed or less nutritious meal.

Both Chocolate and Vanilla provide over 30 g protein per 52 g serve and less than 1 g sugar per serve.

Each serve also includes:

• 400 mg calcium

• 5 µg vitamin D

• fibre

• vitamins and minerals

• 38 mg DHA

• digestive enzymes

• 1 billion CFU Bacillus coagulans

• 5 g hydrolysed collagen peptides

NutraSupplement is not a total diet replacement.

It should be used as part of a normal diet, not instead of every meal. It contains milk and may not be suitable for people with milk allergy or those avoiding dairy.

For older adults, it may fit as:

• a simple breakfast option

• a protein-rich lunch when cooking feels hard

• a backup meal after appointments

• a gentle option during low-appetite days

• a convenient support when food preparation is difficult

If the person has kidney disease, diabetes, swallowing difficulty, unexplained weight loss, frailty, recent hospitalisation, or multiple medical conditions, seek advice from a healthcare professional before using meal replacements regularly.

Protein works best with movement

Protein supports muscle, but movement gives muscle a reason to stay active.

For older adults, movement should be safe, realistic and appropriate to ability.

This might include:

• walking

• chair exercises

• light resistance bands

• supervised strength exercises

• balance exercises

• gentle gardening

• carrying light shopping

• physiotherapist-guided movement

The goal is not intensity.

The goal is keeping the body engaged.

Protein and movement work together better than either one alone.

Simple ways to add more protein

Here are practical, older-adult-friendly ways to increase protein without making meals feel too large.

Add protein to breakfast

Use milk in porridge, add yoghurt to fruit, include eggs, or use a smoothie when chewing is harder.

Make soup more nourishing

Add lentils, beans, shredded chicken, tofu, milk powder, cheese or yoghurt where suitable.

Use softer protein foods

Eggs, yoghurt, fish, tofu, cottage cheese, custard and smoothies may be easier than tougher meats.

Keep easy options available

Useful options include yoghurt, milk, eggs, tuna, baked beans, cheese, nut butter, ready soups with protein, and formulated meal replacements.

Offer smaller portions more often

A smaller protein-rich snack may be easier than a large meal.

When to seek professional advice

Protein is important, but older adult nutrition should be personalised.

Speak with a GP, accredited practising dietitian, speech pathologist or other healthcare professional if there is:

• unintentional weight loss

• poor appetite

• difficulty chewing or swallowing

• coughing during meals or drinks

• kidney disease

• diabetes

• frailty

• wounds or pressure injuries

• recent hospitalisation

• nausea or digestive symptoms

• multiple medications

• very low body weight

• concern about malnutrition

A dietitian can help work out how much protein is appropriate and how to include it safely.

Final thoughts

Protein needs increase with age because older adults need more support to maintain muscle, strength and daily function.

That does not mean eating huge meals.

It means making protein easier to include across the day.

For some older adults, that might be eggs at breakfast, yoghurt as a snack, lentil soup at lunch, fish at dinner, or milk in porridge.

For others, especially when appetite is smaller or meals are missed, a high-protein formulated meal replacement such as Optivance NutraSupplement may be a practical option.

The goal is not to replace real food.

The goal is to make nourishment easier.

After 70, protein is not about bodybuilding.

It is about strength, independence and everyday life.

FAQs

Do protein needs increase with age?

Yes. Australian protein recommendations are higher for adults over 70 than for younger adults. This reflects the importance of protein for muscle maintenance, tissue repair and healthy ageing.

How much protein do older adults need?

Australian Nutrient Reference Values list 81 g/day for men over 70 and 57 g/day for women over 70. Individual needs vary, especially with illness, recovery, frailty, activity level and medical conditions.

Why do older adults need more protein?

Older muscles may respond less efficiently to protein, and muscle maintenance becomes more important for strength, mobility and independence.

What are easy protein foods for older adults?

Good options include eggs, yoghurt, milk, fish, tofu, lentil soup, baked beans, cottage cheese, soft chicken, smoothies and high-protein meal replacements where appropriate.

Is a protein shake enough for an older adult?

A protein shake may help, but if it is replacing a meal, look for a formulated meal replacement with protein, vitamins, minerals, fibre and energy. It should not replace all meals unless under professional guidance.

Can NutraSupplement help older adults get more protein?

Optivance NutraSupplement may help when a normal meal is missed, appetite is low or preparing food is difficult. It provides over 30 g protein per serve and is a Formulated Meal Replacement, not a total diet replacement.

Who should get professional advice before using meal replacements?

Older adults with kidney disease, diabetes, swallowing difficulties, unexplained weight loss, frailty, recent hospitalisation, wounds, multiple medications or poor appetite should speak with a healthcare professional.

References

This article is general nutrition information only and is not a substitute for personalised medical or dietary advice. Speak with your GP, accredited practising dietitian, pharmacist, speech pathologist or qualified healthcare professional if you have a medical condition, take medication, have kidney disease, have allergies, have swallowing difficulties, are losing weight without trying, or need personalised nutrition advice.

Sources reviewed:

• Eat for Health: Nutrient Reference Values for Protein

• PROT-AGE Study Group protein recommendations for older adults

• ESPEN Expert Group recommendations for protein intake and exercise in ageing

• Dietitians Australia: Malnutrition

• Optivance FMR Chocolate Product Data Sheet

• Optivance FMR Vanilla Product Data Sheet

• Food Standards Australia New Zealand: Nutrition content claims and health claims

Suggested internal links

• Complete, Gentle Nutrition for Older Adults

• Optivance NutraSupplement

• Meal Replacement Shake vs Diet Shake vs Protein Shake

• Pea + Collagen + Whey: Why NutraSupplement Uses a Smarter Protein Blend

• Metabolism After 40: Why Weight Settles Differently