Optimising your diet after age 60

For those over the age of 60, ensuring adequate intake of protein is vital to combat sarcopenia, or age-related muscle loss, which can lead to frailty if left unmanaged.

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Protein is the fundamental building block of your body, forming the literal 'structure of your car', including your bones, skin, blood, and muscle. Because the body cannot store protein in the same way it stores fats or carbohydrates, it is critical to get a steady daily supply from diet to prevent the body from breaking down its own muscle tissue to get what it needs. Without adequate protein, the structure of your car will fall into disrepair and 'rust'. 

Crucially, the first meal of the day acts as a biological "switch" that stops overnight muscle breakdown and initiates "build mode." In older adults, this switch from breakdown to build mode requires a significant "hit" of protein to"turn the switch".

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While general government guidelines often suggest a baseline of 1g of protein per kilogram of ideal body weight, many nutrition experts recommend that older adults target 1.5g, and sometimes even higher, to better support longevity and metabolic health. For an individual with an ideal weight of 70kg, this would mean aiming for 70g as a bare minimum, though higher amounts are often more beneficial.

It is importnat to to front-load your intake, aiming for approximately 30g of protein at breakfast to satisfy the body's structural needs immediately after an overnight fast. Most people find that 30g of protein for breakfast is a lot! 

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For the remainder of the day, you should listen to your natural appetite, which typically becomes more regulated once the morning protein goal is achieved.

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Protein can be sourced from a variety of "heavy-hitting" animal foods and nutrient-dense plant options. Animal proteins like eggs, chicken, and steak are highly efficient sources that provide essential amino acids like leucine, which is critical for muscle preservation.

Beyond basic nutrition, protein is uniquely satiating, meaning it keeps you feeling full and reduces the urge to snack on inflammatory "sugars" throughout the afternoon. This is driven by the protein leverage hypothesis, which suggests the human body will continue to drive hunger until its specific protein requirements are satisfied. To maximise these benefits, it is highly effective to pair a protein-rich diet with resistance or weight-based exercise, which has been shown to actively grow bone density and muscle mass even well after age 60. Finally, always aim to vary your protein sources to ensure your body receives a wide range of unique and beneficial nutrient profiles.