Daily Protein Needs – Do You Need More Than You Think?

Protein is one of the most discussed nutrients in health, training, and rehabilitation. While often associated with bodybuilding and elite sports, research over the past decade shows that protein plays a far broader role—particularly for older adults, people with pain, chronic conditions, and individuals undergoing rehabilitation.

What Is Protein Actually Used For?

Protein is essential for maintaining and building muscle mass, but it is also critical for immune function, hormone regulation, enzyme activity, and tissue repair. During illness, injury, or periods of reduced activity, protein requirements increase, while appetite and total food intake often decline—creating a clear risk for inadequate intake.

Loss of muscle mass (sarcopenia) begins as early as the fourth decade of life and accelerates with inactivity, pain, and aging. This has direct consequences for physical function, balance, fall risk, and recovery capacity.

How Much Protein Do We Really Need?

Nordic and international dietary guidelines traditionally recommend around 0.8 g of protein per kilogram of body weight per day for healthy adults. This level is sufficient to prevent deficiency, but growing evidence suggests it is often inadequate for optimal muscle health.

Current research-based recommendations commonly suggest:

• Older adults (>65 years): 1.2–1.5 g/kg/day

• People in rehabilitation or with chronic disease: 1.2–1.6 g/kg/day

• Physically active individuals and strength training: 1.4–2.0 g/kg/day

Actual needs also depend on energy intake, training volume, and disease burden.

Timing and Distribution Matter

Total daily intake is important, but protein distribution across meals plays a significant role in stimulating muscle protein synthesis. Many people consume most of their protein at dinner, while breakfast and lunch remain relatively protein-poor.

A practical target is 20–40 g of protein per main meal, adjusted for body weight and age. When combined with resistance or functional training, this pattern supports better muscle maintenance and adaptation.

Relevance in Physiotherapy and Rehabilitation

In rehabilitation settings, protein is frequently overlooked despite its importance. Exercise without adequate protein intake leads to a blunted training response, especially in older adults and patients with pain or prolonged inactivity.

Simple dietary guidance—such as modestly increasing and evenly distributing protein intake—can enhance strength gains, preserve function, and support rehabilitation outcomes without reliance on supplements or restrictive diets.

Summary

Many people consume enough protein to survive, but not enough to maintain muscle mass and function over time. Older adults, rehabilitation patients, and physically active individuals often require higher intakes than minimum guidelines suggest. Small, practical changes in daily protein intake can produce meaningful improvements in strength, function, and recovery.

Sources

• Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, A. J., Morley, J. E., Phillips, S. M., Sieber, C., Stehle, P., Teta, D., Visvanathan, R., Volpi, E., & Boirie, Y. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: A position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542–559. https://doi.org/10.1016/j.jamda.2013.05.021

• Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism, 36(5), 647–654. https://doi.org/10.1139/h11-076

• Deutz, N. E. P., Bauer, J. M., Barazzoni, R., Biolo, G., Boirie, Y., Bosy-Westphal, A., Cederholm, T., Cruz-Jentoft, A., Krznariç, Z., Nair, K. S., Singer, P., Teta, D., Tipton, K., Calder, P. C., & ESPEN Expert Group. (2014). Protein intake and exercise for optimal muscle function with aging: Recommendations from the ESPEN Expert Group. Clinical Nutrition, 33(6), 929–936. https://doi.org/10.1016/j.clnu.2014.04.007

Tags

protein, nutrition, muscle health, rehabilitation, aging, physiotherapy

Meta Description

How much protein do you really need? Research shows many people—especially older adults and rehab patients—require more than minimum guidelines.

Excerpt

Protein intake plays a key role in muscle health, recovery, and function. Here’s what current research says about real protein needs and why they matter.