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Powering Healthy Aging: The Role of Protein and the Rise of Plant-Based Nutrition

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You don’t have to be a bodybuilder to care about protein. In fact, as we get older, protein becomes even more important—not just for building muscle, but for staying strong, active, and independent.

Yet many adults over 50 aren’t getting enough protein. A study from Abbott and The Ohio State University found that more than one in three adults in this age group fall short of their daily protein needs. That gap can quietly affect everything from energy levels to mobility.

Why Protein Matters More with Age
Protein plays a critical role in preserving lean muscle mass, supporting immune function, and aiding in recovery from illness or injury. As we get older, our bodies become less efficient at absorbing and processing protein, which means we actually need more of it—not less.

Experts recommend that adults over 65 aim for 1.2 to 1.4 grams of protein per kilogram of body weight per day, especially if they are physically active. For a 150-pound person, that’s about 82 to 95 grams of protein daily—a target that many people may struggle to meet through food alone.

Plant Protein: A Powerful (and Delicious) Option
Plant-based proteins are a great way to meet those needs while also supporting heart health and digestion. Foods like beans, lentils, quinoa, and nuts offer protein along with fiber and antioxidants, which can be lacking in the diet.

And while some plant proteins don’t contain all nine essential amino acids on their own, combining different sources—like rice and beans—can easily round things out.

Bridging the Gap with Convenient Options
For those who find it challenging to meet their protein needs through food alone—whether due to appetite changes, dietary restrictions, or busy schedules—nutritional shakes can help fill the gap.

One option is Ensure Plant-Based Protein, which provides 20 grams of plant-based protein, along with fiber and key nutrients to support muscle and immune health—all in a vegan-friendly shake.

Simple Ways to Add More Protein to Your Day

• Add pumpkin seeds or nut butter to your morning oatmeal
• Toss chickpeas or nuts into your salad or grain bowl
• Snack on roasted edamame or trail mix
• Blend a plant-based protein shake into your afternoon routine

Protein sources in the diet
Protein plays a key role in your overall diet—and you can get it from whole foods or convenient options like Ensure Max Protein and Ensure Plant-Based Protein.

Small changes can make a big difference. This Active Aging Week, consider how a little more protein—even from plants—can help older adults stay strong, active, and ready for whatever’s next.

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