Protein after 40: how much you need and where it comes from

Why protein matters as you age

Protein is one of the nutrients your body needs. MedlinePlus (US) lists it with carbohydrates, fats, vitamins, minerals, and water. It also says that as you age, your body and your life change, and so do the things you need to stay healthy. [1]

MedlinePlus (US) states that some older adults need more protein. It does not give a number for this. It also notes that you may need fewer calories as you get older, but you still need enough nutrients. [1]

The Office on Women's Health (US) adds that most women need fewer calories with age, because of less muscle and less physical activity. It says women's nutritional needs change as their bodies change over the stages of life. [3]

How much protein food the sources list

The Office on Women's Health (US) gives its amounts for protein foods in ounces, not in grams. In its eating plan, women aged 26 to 50 have 5½ ounces of protein foods. Women aged 51 and older have 5 ounces. The plan gives examples, such as 2 eggs or ½ cup of baked beans. [2]

For women 51 and older, the same plan gives examples of half a chicken breast, 1 tablespoon of peanut butter, or ¼ cup of black beans. The page does not say how these amounts relate to body weight or to grams of protein. Those details are not covered here. [2]

Where protein comes from

The Office on Women's Health (US) suggests eating different types of foods with protein. Its list includes seafood, lean meats, poultry, eggs, and legumes, which are beans and peas. It says most women do not eat enough seafood to meet the weekly recommendation of 8 to 10 ounces, or about two servings a week. [3]

The CDC (US) describes healthful protein options as seafood, meats, poultry, eggs, and legumes. It also calls dairy an excellent source of protein, along with healthy fats, vitamins, and minerals. MedlinePlus (US) lists beans, nuts, and seeds among the foods that give lots of nutrients without a lot of extra calories. [1] [4]