Diet gun

A recent cohort study published on March 26, 2026 in MDPI titled Low Protein Intake Is Associated with the Risk of Functional Impairment in Older Adults in an Age- and Gender-Specific Manner: A SHARE-Based Study clearly shows that lower than normal protein intake is associated with a higher likelihood of short-term muscle weakness and functional difficulties in older adults.

Protein is essential for building muscle mass and a lean figure, also proteins contribute to the reconstruction of cells and the synthesis of enzymes and hormones.

Sarcopenia is not only the normal loss of muscle mass that occurs due to aging, but is a pathological condition that can seriously affect a person’s ability to perform basic daily activities.

It is particularly evident in people over 60 years of age, especially in cases of lack of physical activity or poor nutrition.

In sarcopenia, a decrease in muscle mass, decreased muscle strength, and decreased physical performance are observed.

Muscles lose both volume and strength, and although muscle mass may be visually satisfactory, the muscles do not have the same performance, with the result that simple activities such as walking or climbing stairs become more difficult.

The main causes of the appearance of sarcopenia are natural aging (the loss of muscle mass increases due to the decrease in the production of hormones, such as testosterone and growth hormone), reduced physical activity, poor nutrition, chronic diseases (heart disease, diabetes), chronic inflammation that often accompanies aging.

Low protein intake is associated with a greater and more rapid risk of sarcopenia, disrupting the balance between muscle protein synthesis and degradation and, consequently, reduced functional capacity and weakness in older adults and depends on age and gender.

The aging process is accompanied by the so-called “anabolic resistance”, in which muscles respond less effectively to stimulation by protein amino acids.

Diets low in essential amino acids, and especially leucine, limit muscle recovery, resulting in individuals with insufficient daily protein consumption experiencing muscle atrophy and loss of functional capacity, mainly in hand strength in men and difficulty in mobility in women.

Men with higher initial lean body mass may experience greater measurable strength loss when protein intake is inadequate, while women with lower muscle mass may experience functional limitations in their mobility sooner if they have inadequate protein intake.

Study participants aged 66 years and older showed stronger associations between low protein intake and mobility limitations compared to those aged 50-65 years.

This suggests that insufficient protein with advancing age has its consequences, due to reduced appetite, hormonal changes and chronic inflammation that are normally present in all people.

Older adults (over 65 years) often have reduced amino acid absorption, increasing the risk of protein deficiency even when intake appears adequate. Therefore, they need increased protein intake with a recommended amount of 1.0–1.2 grams per kilogram of body weight per day, which can reach 1.5 grams for the most active or for those recovering from an illness.

Insufficient protein intake will negatively affect anything that requires coordination, nervous control and energy metabolism, such as walking speed, stair climbing and balance.

Also, higher body weight does not necessarily indicate better muscle health and can coexist with reduced muscle mass or strength because usually this excess weight is from fat and water.

The quality and source of protein should be chosen carefully because plant proteins generally have lower digestibility and leucine content compared to animal sources.

The combination of legumes, grains, eggs and dairy can provide a complete amino acid profile, without the need to consume meat on a daily basis.

In addition, physical activity, along with adequate protein intake, helps muscles function better.


Sources and articles that may help:
Protein Needs for Adults 50+
Protein Requirements and Recommendations for Older People: A Review
Red Meat Consumption in Higher Healthy Eating Index (HEI) Diets Improves Brain Health
Proteins
PROTEIN FOODS and the amount of protein, carbs and lipids in them
Egg White, Excellent High-Quality Protein
5 Cereals that contain Protein
Quinoa
8 Fruits that contain Protein