I grew up on red meat—steak tips, meatloaf, roast beef dinners on Sundays—all hearty meals. Through my 40s, my favorite meal was a grilled porterhouse steak, cooked to perfection. I never thought twice about getting enough protein—it was just part of my life.
But over time, my diet changed. I moved away from red meat, eating more vegetables, chicken, and fish. It felt like the right choice—leaner, lighter, healthier.
Then, I started feeling different.
- I wasn’t recovering as quickly from workouts.
- My energy wasn’t the same.
- My muscle tone wasn’t what it used to be.
Despite eating well and staying active, something was off.
As a Certified Nutrition Coach (ISSA) and Aging Specialist, I understand that nutrition is a pillar of long-term health. But even I was surprised to realize I wasn’t getting enough protein. I wasn’t eating poorly—I was just unintentionally under-consuming protein, something I now see happening with many of my clients.
And that’s where life care planning comes in.
Want to Age at Home? Strength and Nutrition Make It Possible
Most of us want to age in our own homes—to maintain our routines, independence, and way of life. But the reality is, aging in place doesn’t just happen—it requires a plan.
One of the biggest reasons people struggle to stay at home as they get older? Loss of strength, mobility, and independence.
Without enough protein, we gradually lose muscle, which makes everyday activities harder:
- Walking up stairs becomes more difficult.
- Carrying groceries feels heavier.
- Standing up from a chair takes more effort.
- Recovering from illness or injury slows down.
The good news? Muscle loss isn’t inevitable. With the right protein intake and strength-building habits, we can protect our mobility and independence for decades.
How Much Protein Do You Actually Need After 50?
Most adults don’t get enough protein, and after 50, our needs increase due to muscle loss (sarcopenia) and changes in metabolism.
- Minimum Recommended Dietary Allowance (RDA): 0.8 grams per kilogram of body weight (0.36 grams per pound) – (National Academy of Medicine).
- Optimal Intake for Adults Over 50: 1.0 to 1.2 grams per kilogram (0.45 to 0.55 grams per pound) to maintain muscle and function – (PROT-AGE Study Group, ESPEN).
- For Active Adults & Strength Training: Up to 1.6 g/kg (0.72 g/lb) can help build and maintain muscle – (American College of Sports Medicine & International Society of Sports Nutrition).
Daily Protein Needs by Body Weight
| Body Weight | Minimum RDA (0.8g/kg) | Optimal for 50+ (1.0–1.2g/kg) | Higher for Strength Training (1.6g/kg) |
|---|---|---|---|
| 130 lbs (59 kg) | 47g protein/day | 59–71g protein/day | 94g protein/day |
| 150 lbs (68 kg) | 54g protein/day | 68–82g protein/day | 109g protein/day |
| 170 lbs (77 kg) | 62g protein/day | 77–92g protein/day | 123g protein/day |
| 200 lbs (91 kg) | 73g protein/day | 91–110g protein/day | 146g protein/day |
5 Simple Ways to Get More Protein as Part of Your Life Care Plan
1. Prioritize Protein-Packed Staples
To make sure I hit my protein goals effortlessly, I rely on these go-to sources:
- Farro – A high-protein whole grain that’s great for salads and bowls.
- Salmon – A fantastic protein source with heart-healthy omega-3s.
- Chicken – Lean and versatile for quick meals.
- Cottage Cheese – High in slow-digesting protein that keeps you full.
- Quinoa – A complete plant-based protein for diverse meals.
2. Add Protein Powder for an Easy Boost
Many of my clients struggle to hit their protein goals from food alone. That’s where a high-quality protein powder can help.
- Try the protein powder I use: Available on Amazon
3. Upgrade Snacks with Protein-Rich Options
- Greek yogurt with berries
- Hard-boiled eggs
- Almonds & pumpkin seeds
- Hummus with veggie sticks
- Cottage cheese with honey & cinnamon
4. Use a Food Tracker to Stay on Target
Tracking your protein for just a few days can help ensure you’re getting enough.
5. Don’t Forget Vitamin D for Muscle Support
Vitamin D is essential for muscle recovery and strength. Get your levels checked regularly.
Are You Prepared for the Years Ahead? Let’s Build Your Life Care Plan Together
Aging well doesn’t happen by accident. It requires intentional planning—and that includes your nutrition, strength, and overall health strategy.
Take These Two Steps Today:
- Track your protein intake for three days and see if you’re meeting your daily target.
- Schedule a Life Care Planning & Nutrition Review. We’ll assess where you are today and create a plan that supports your goal of aging in place with strength and confidence.
Let’s take action together. A small step today can make all the difference in your future health and independence.
Take the Next Step
If you’re ready to take the next step, schedule a free consultation. Click the link and let’s talk.
📩 Have questions? Email me at [email protected]
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To You Aging Well,
Laura Lynn Morrissey
Sources
- National Academy of Medicine. Dietary Reference Intakes for Macronutrients (2005).
- Bauer, J., et al. Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association (2013).
- Phillips, S. M., et al. Protein Requirements and Optimal Intakes in Aging: Clinical Implications and Recommendations. Advances in Nutrition (2016).
- American College of Sports Medicine & International Society of Sports Nutrition.Position Stand: Protein Intake for Performance and Aging (2017).