Muscle is one of the best predictors of how well you will move and live as you get older, and it is easier to keep than to rebuild. Two things protect it: regular strength training and enough protein. Expert groups suggest that older adults need more protein than the standard adult figure, and that it works best spread across meals rather than eaten mostly at dinner.
I’m Gawhar Ahmad, licensed pharmacist and head coach at Being Fit. Strength and nutrition are two of the four pillars of our longevity coaching in Dubai, and we coach clients at home in City Walk and across the city. Here is what the research says, in plain language.
Key takeaways
- Sarcopenia is the loss of muscle strength and mass; it can start earlier than you think.
- PROT-AGE suggests 1.0 to 1.2 g of protein per kg per day for adults over 65.
- Active older adults may benefit from 1.2 g/kg or more.
- Spread protein across meals, with a good portion at each.
- People with kidney disease need individual advice before eating more protein.
Why does muscle matter as you age?
Muscle supports everything from climbing stairs to getting up from a chair and recovering from illness. The European consensus on sarcopenia, EWGSOP2, defines sarcopenia as a progressive muscle disease in which low muscle strength is the key characteristic, confirmed by low muscle quantity or quality. It is associated with falls, fractures, physical disability and mortality, and the group notes it can begin earlier in life, not only in old age.
How much protein do older adults need?
The PROT-AGE Study Group, an international expert panel, recommends that people over 65 eat an average of at least 1.0 to 1.2 g of protein per kilogram of body weight per day, which is more than the standard adult reference of 0.8 g/kg. For older adults who exercise, it suggests 1.2 g/kg/day or more, and 1.2 to 1.5 g/kg/day for most older adults with acute or chronic disease.
The important exception: people with severe kidney disease who are not on dialysis should not increase protein without their doctor’s advice. If you have kidney problems, diabetes or take regular medicines, check with your doctor first.
| Body weight | 1.0 g/kg | 1.2 g/kg |
|---|---|---|
| 60 kg | 60 g a day | 72 g a day |
| 70 kg | 70 g a day | 84 g a day |
| 80 kg | 80 g a day | 96 g a day |
| 90 kg | 90 g a day | 108 g a day |
What about active adults who strength train?
The International Society of Sports Nutrition position stand suggests 1.4 to 2.0 g/kg/day is sufficient for most exercising people to build and maintain muscle, with doses of about 20 to 40 g of protein spread evenly every 3 to 4 hours. It notes that older people may need towards the upper end of a single dose, around 40 g, to get the same response, and that these intakes are not harmful for healthy people.
How do you spread protein across the day?
- Breakfast: eggs, Greek yoghurt or labneh, or a protein smoothie.
- Lunch: grilled chicken, fish or lentils with salad and grains.
- Dinner: fish, lean meat, tofu or beans with vegetables.
- Snacks if needed: milk, cottage cheese, nuts or hummus with vegetables.
Our guide to high-protein eating in Dubai has practical meal ideas.
Do you need protein supplements?
Usually not, if your meals are planned well. A protein powder can be a convenient way to hit a target on busy days, but it is a food, not a medicine. As a pharmacist, my advice is to get the basics right first. Our pharmacist’s guide to supplements covers which products are worth considering. Our longevity coaching does not rely on supplement shortcuts.
Why does strength training come first?
Protein on its own does not build muscle; it supports the work. The World Health Organization guidelines recommend muscle-strengthening activity on at least two days a week for all adults, and multicomponent activity emphasising balance and strength on three or more days for older adults. Our guide to strength training for longevity after 40 and guide to strength training after 60 explain how to start.
How does coaching help?
Your free trial and assessment covers goals, health history, movement and body composition, with blood tests available. Our head coach is a licensed pharmacist, so conditions and regular medicines are considered before any nutrition or training changes. Every package includes a customised nutrition plan from a team that includes a qualified nutritionist. In City Walk, sessions take place in your apartment or residence gym; see our City Walk home personal training page and City Walk fitness guide.
How is longevity coaching structured?
It runs on our monthly packages: Essential (3 sessions a week), Signature (4 a week), Premium (up to 5 a week, at your home or building gym, with priority scheduling) and VIP (5 to 6 elite sessions a week), each with a customised nutrition plan. Pricing for every package is on our packages page, or WhatsApp for pricing on 058 572 2691.
Want to protect your muscle as you get older? See how our longevity coaching combines training and nutrition. Our Health & Fitness professional-led team is here to help: call 058 572 2691, WhatsApp us on 058 572 2691, email info@beingfit.ae or book your free trial and assessment. Every way to reach us is on our contact page.
Frequently asked questions
How much protein do I need after 65?
The PROT-AGE Study Group recommends at least 1.0 to 1.2 g per kg of body weight per day, and 1.2 g/kg or more if you exercise. See our packages page or WhatsApp 058 572 2691 for pricing.
Is a high-protein diet safe?
The ISSN says protein intakes of 1.4 to 2.0 g/kg/day are not harmful for healthy people. People with kidney disease should ask their doctor before increasing protein.
What is sarcopenia?
A progressive muscle disease in which low muscle strength is the key feature, according to the European consensus group EWGSOP2.
Do I need protein powder?
Not usually. Well-planned meals can cover your needs; a powder is a convenient option on busy days.
How do I start?
Book a free trial and assessment, or WhatsApp us on 058 572 2691.
Sources
- Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. JAMDA 2013;14(8):542-559
- Jäger R et al. International Society of Sports Nutrition Position Stand: protein and exercise. JISSN 2017;14:20
- Cruz-Jentoft AJ et al. Sarcopenia: revised European consensus on definition and diagnosis (EWGSOP2). Age and Ageing 2019;48(1):16-31
- World Health Organization: Guidelines on physical activity and sedentary behaviour, 2020
This article is general information, not medical advice. If you have a medical condition, are pregnant or take regular medicines, speak to your doctor before starting a new exercise programme.
Choosing a coach? Read our guide to the best personal trainer in Dubai: seven honest checks before you book.
