Optimizing Nutrition for Aging: Protein Requirements, Appetite, and Dietary Changes

Protein requirements change throughout different life stages, with higher needs during infancy and adolescence. For adults, protein requirements differ for men and women, and increase slightly for individuals over 70 to support tissue repair and muscle maintenance. While there is emerging evidence that higher protein intake may reduce age-related muscle decline in older adults, it must be accompanied by resistance-based exercise. In midlife, higher protein intake may be beneficial for preventing age-related muscle loss and weight gain, but more research is needed. Most adults meet their protein requirements through food alone, but some older adults may benefit from supplements. Opting for a food-first approach is preferable, as it provides essential nutrients along with protein. If concerned about protein intake, consult a healthcare professional or dietitian.