Muscle loss begins in the 30s

Starting at 30 years of age, muscle mass begins to gradually decrease. This decline can affect strength and mobility, making it harder to maintain independence as one ages.

Sarcopenia and protein needs

This phenomenon is known as sarcopenia, which, according to the website Healthline, can begin as early as the 30s. Concurrently, protein requirements may increase over the years, as noted by MedlinePlus.

Anabolic resistance and protein intake

As people age, muscles become progressively less sensitive to proteins. This condition, called anabolic resistance, means that they respond less effectively to protein intake. To compensate, it may be useful to ensure sufficient protein consumption throughout the day, including at dinner.

Dietary recommendations for older adults

Dietitians cited by the magazine Martha Stewart often recommend between 1 and 1.2 grams of protein per kilogram of body weight after the age of 50, compared to 0.8 grams previously. Properly distributing these intakes throughout the day can thus contribute to preserving muscle mass over the years.

Other factors in aging well

Proteins are obviously not the only consideration for aging well. MedlinePlus also recommends paying attention to other aspects of health and nutrition, as discussed in more detail on Doctissimo.