Adam’s Journal
This week, my question is for Dr. Benjamin Miller, an exercise physiologist and head of the Aging & Metabolism Research Program at the Oklahoma Medical Research Foundation:
I’ve read a lot of recommendations about protein intake in the diet. In particular, I’ve seen many suggestions that adults, especially older ones, increase the amount of protein they consume on a daily basis.
How much protein should we be consuming? And should we be taking in more protein as we age?
Dr. Miller Prescribes
Proteins are important because they give structure to everything in the body. Compared to fat and carbohydrate, they are a relatively minor source of energy (calories), but they serve a role in maintaining lean muscle mass and structure.
Maintaining that mass is important for obvious things like movement, lifting and other daily activities. It’s also important for less obvious things like regulating our metabolism.
The U.S. Department of Agriculture recommends that healthy adults consume 0.8 grams per kilogram of body weight per day. That means an adult who weighs 180 pounds (82 kg) would need to take in 66 grams of protein daily.
For perspective, an average serving of steak contains about 62 grams of protein, while a typical protein shake has about 30 grams. So, meeting this daily recommendation should not be hard for most.
Some scientists have argued that the recommended daily allowance for protein should increase. Even if the recommendation doubled to 1.6 grams per kg of body weight per day, that would mean 131 grams of protein for a 180-pound person. Based on a 2,000-calorie-a-day diet, this would still require getting only about one-quarter of calories from protein.
Starting in our 30s, muscle mass and function begin to steadily decline. Some – but not all – experts recommend that adults over 65 increase their protein intake to 1.0-1.2 grams per kg of body weight daily. Some have suggested that older people split their protein intake up throughout the day, but researchers continue to examine this approach.
For adults of any age who engage in regular exercise training, some experts recommend increased protein intake of 1.2-1.8 grams per kg of body weight. Nevertheless, meeting these standards may not be as challenging as it sounds; to satisfy their energy needs, active people often consume more food – and, as part of that, more protein.
In sum, most adults already meet the minimum daily requirements for protein. Exceeding those standards should only require a well-balanced diet, not special protein shakes or other supplements. If you’re concerned about healthy eating, rather than concentrating on increasing protein intake, you’d do best to focus on the overall quality of your diet.
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Dr. Benjamin Miller holds the G.T. Blankenship Chair in Aging Research at the Oklahoma Medical Research Foundation. Dr. Jessica Halle, a postdoctoral researcher at OMRF, assisted him in preparing this column. Adam Cohen is OMRF’s senior vice president and general counsel. Submit your health questions to contact@omrf.org
