25 Great Ways to Get More Protein for Older Adults

Smart strategies to give your body this crucial nutrient you need to stay strong as you age

Published on Feb. 22, 2026

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As we age, our bodies need a steady supply of protein. Experts recommend consuming 1 to 1.2 grams of protein per kilogram of body weight daily. This article provides 25 tips to help older adults get enough protein each day, including loading up on protein at breakfast, sprinkling seeds on foods, cooking greens to concentrate the protein, swapping sour cream for Greek yogurt, storing tuna in your desk, and trying new plant-based proteins like tempeh and seitan.

Why it matters

Protein is crucial for older adults to maintain muscle mass, bone health, and overall well-being. As people age, their bodies become less efficient at absorbing protein, so they need to consume more to get the same benefits. These tips can help older adults ensure they are getting enough of this vital nutrient.

The details

The article cites research showing the benefits of eating more protein, especially plant-based protein, as people age. It provides specific recommendations on protein intake and explains how cooking methods can increase the protein content of foods. The tips cover a range of ways to boost protein intake throughout the day, from breakfast to snacks to main meals.

  • In 2024, a study examined the protein consumption of nearly 50,000 women over more than 30 years.
  • In 2020, researchers found that starting the day with a protein-packed breakfast boosted overall daily protein intake.
  • In 2024, a review of 15 studies found that a breakfast with about 0.1 grams of protein per pound of body weight could help build muscle, keep you satiated longer, and reduce snacking.

The players

Michael Ormsbee

Director of the Florida State University Institute of Sports Sciences and Medicine.

Joan Salge Blake

A dietitian and nutrition professor at Boston University and host of the nutrition and health podcast Spot On!

Sandra Arévalo

A spokesperson for the Academy of Nutrition and Dietetics.

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What they’re saying

“People think of the protein-muscle connection first, but we have protein in every single cell of our bodies. It's in our signaling molecules, our hormones, the different connective tissue we have.”

— Michael Ormsbee, Director of the Florida State University Institute of Sports Sciences and Medicine

“But after age 40 and up, you probably need a doubling of that dose to have the same response.”

— Michael Ormsbee, Director of the Florida State University Institute of Sports Sciences and Medicine

“Pouches are … a fabulous source of protein.”

— Joan Salge Blake, Dietitian and nutrition professor at Boston University

“You can add milk powder to pretty much anything. It gives a great behind-the-scenes boost to savory recipes.”

— Sandra Arévalo, Spokesperson for the Academy of Nutrition and Dietetics

The takeaway

These 25 tips provide a comprehensive guide for older adults to ensure they are getting enough protein in their diet to maintain muscle mass, bone health, and overall well-being as they age. By incorporating more protein-rich foods and using simple cooking techniques, older adults can combat the natural decline in protein absorption and reap the benefits of this crucial nutrient.