Adults may experience up to 8% muscle loss each decade after age 40.3-6 Thankfully, with timely intervention and the right exercise and nutrition, you can reduce muscle loss.

To learn more about your lower extremity strength, click the video above to try our chair challenge exercise. See the safety precautions below before trying the exercise.*

When it comes to nutrition, protein plays an essential role in muscle health.

How much protein is recommended?

Every body needs protein, but not the same amount. Use our protein calculator to find out how much is recommended for your daily diet.

Daily Protein Calculator

Recommended:

000

grams of protein per day

† Minimum recommended amount based on specified age and weight with no consideration for activity. For healthy adults ages 18-64 the recommended dietary allowance for protein is 0.8g protein/kg body weight per day (or 0.36g protein/lb body weight).7 Experts recommend that adults aged 65 years and older consume more protein per day, approximately 1.1g protein/kg body weight (or 0.5g protein/lb body weight).8 Physical activity, chronic illness, or injury may further increase protein needs. This protein calculator is intended for healthy adults and is not appropriate for children, pregnant or nursing women, competitive athletes, or people with specific diseases or medical conditions.

Learn more about protein:

What is protein, exactly?

Protein is an important macronutrient that’s part of every cell, tissue, and organ. Proteins are made up of amino acids, the building blocks of protein. The body needs a total of 20 different amino acids to make all kinds of proteins. Nine amino acids are considered essential amino acids because they’re not produced by the body. Instead, you get them from food.

Because the body constantly breaks down and replaces protein (and doesn’t store any amino acids for future use), you need a daily supply of amino acids from the foods you eat to continually make new proteins.

What foods provide protein?

There are various healthy foods with protein from both animal and plant sources. Animal protein sources, which typically provide high-quality protein, include eggs, milk, meat, poultry, and fish. Plant protein sources include soy, tofu, tempeh, legumes, and nuts.

Can protein help improve health?

If you’re working to lose weight, lower your blood pressure, or improve heart health, getting more protein might help! Studies have shown that consuming more protein can help you feel full and manage weight.9 Other research suggests that increasing protein in diet may have a positive impact on blood pressure.10,11 Consuming protein from plant sources, rather than red meat, also has been shown to help reduce the risk of heart disease.12

What are the protein needs of older adults?

More than 40% of adults over age 50 don’t consume the recommended dietary allowance (RDA) for protein from food alone.13 Plus, research suggests that the RDA for protein may not be adequate for aging adults. The current RDA is 0.8 grams per kilogram of body weight, but experts now estimate that older adults need 1.1 grams of protein per kilogram of body weight or higher per day.12 The current RDA is based on research in young adults and doesn’t promote ideal health or protect older adults from sarcopenia (loss of muscle and function with aging).

Researchers also advise that an adequate amount of protein intake with each meal—25 to 30 grams of high-quality protein—is important to help build protein and necessary for optimal muscle protein synthesis.14 Protein intakes at this level are particularly beneficial for older adults as a strategy to maintain muscle mass.

Help meet your protein needs with Ensure®

With three delicious protein shakes that provide up to 30 grams of protein, there’s an Ensure that’s right for you!

 
product
Ensure®
Max Protein
product
Ensure® Plant-
Based Protein
product
Ensure®
High Protein
Protein

30g

20g

16g

Protein Source

Protein from milk ingredients

100% plant-based protein from fava bean and pea

Protein from milk and soy ingredients

Calories

150

180

160

Carbs

6g

14g

19g

Fat

1.5g

6g

2g

Vitamins & Minerals

25

25

27

Sugars

1g

7g

4g

 

* Do not attempt on a chair with legs that are damaged, or with wheels.
Position the chair with all 4 legs on the floor, and ideally against a wall.

In case assistance is needed, ensure someone is nearby when performing the exercise.
Wear sensible shoes (or nonslip).
Wear your glasses and take caution if you are visually impaired.
Take caution if you are drowsy or if you take medications that make you dizzy or drowsy.
Do not attempt this challenge if you rely on an assistive device like a cane, walker, or scooter.
Do not attempt this challenge if you have a prior history of falls with injuries.
Do not attempt this challenge if you’re experiencing foot or joint pain.
Do not lean back to gain momentum—it could cause you to topple backward.

‡ Ensure Max Protein has 30g protein per 11 fl oz.