Sarcopenia — the gradual loss of muscle mass and strength — affects 9 to 11% of older adults living independently and can begin as early as the 30s. New nutritional guidance suggests that adults over 65 need significantly more protein than standard recommendations: 1.0 to 1.2 grams per kilogram of body weight daily, or roughly 75–90 grams for a 165-pound person. Experts recommend spreading intake across meals with at least 20–35 grams of protein per meal. High-quality sources include chicken (32g per 3.5 oz), salmon (25g plus vitamin D), tofu, eggs, and legumes. Regular strength training combined with adequate protein is the most effective strategy to slow muscle loss with age.

Higher intakes [of protein] are associated with less loss.

Source: AARP →