Protein for Older Adults: Why Strength-Building Yoga Is the Perfect Partner for Healthy Aging

Written by Jackie Paunil, Creator of the Young Heart Yoga App, E-RYT, RPYT, CHC, MFA

Empowering older adults to move, breathe, and thrive with grace and vitality.

As we get older, many of us notice everyday tasks become a little more challenging. Carrying groceries, climbing stairs, getting up from the floor, or opening that stubborn jar can require more effort than they once did. While we might jokingly blame the jar, the real culprit is often age-related muscle loss, known as sarcopenia (Cruz-Jentoft et al., 2019).

The good news? Two powerful tools can help you maintain strength, independence, and vitality as you age: adequate protein intake and strength-building yoga.

Why Muscle Naturally Declines with Age

Beginning around age 30, adults gradually lose muscle mass, and that process accelerates after age 60 if it isn't challenged through movement and proper nutrition (Cruz-Jentoft et al., 2019). Muscle isn't just about lifting heavy objects—it supports healthy metabolism, protects joints, improves balance, and helps prevent falls.

The encouraging news is that muscle remains remarkably responsive to exercise and nutrition throughout life. Your body is never "too old" to become stronger.

How Much Protein Do Older Adults Really Need?

For adults in the United States, a simple guideline is to aim for about 0.36 grams of protein per pound of body weight each day as the minimum recommended intake. However, research suggests that healthy older adults often benefit from consuming approximately 0.45–0.55 grams of protein per pound of body weight daily to help maintain muscle mass, support strength, and promote healthy aging (Phillips & Martinson, 2019). For example, a 150-pound older adult may benefit from about 68–82 grams of protein each day.

Equally important is protein timing. Rather than eating most of your protein at dinner, spreading protein evenly across meals appears to support muscle protein synthesis more effectively (Phillips & Martinson, 2019).

Why Yoga Counts as Strength Training

When people think about strength training, they often picture barbells and crowded gyms. Yoga deserves a seat at the strength-training table, too.

Poses such as Chair Pose, Warrior I, Warrior II, Plank, Bridge Pose, and Side Plank require muscles to work against your own body weight, improving muscular strength, endurance, balance, and stability. Research has shown that resistance-based exercise—including bodyweight exercise—is highly effective for preserving muscle function and maintaining independence in older adults (Fragala et al., 2019).

Yoga offers an added advantage by improving flexibility, posture, body awareness, and confidence while reducing fear of falling.

Protein and Yoga: A Powerful Team

Think of protein as the building blocks and yoga as the construction crew. One without the other simply doesn't produce the same results.

Studies consistently show that combining adequate protein intake with resistance exercise leads to greater improvements in muscle strength and lean body mass than either strategy alone (Morton et al., 2018).

Healthy protein choices include:

• Greek yogurt or fortified dairy-free yogurt

• Lentils and beans

• Tofu, tempeh, and edamame

• Fish and seafood

• Chicken or turkey

• Eggs

• Cottage cheese

• Nuts and seeds

• Protein-rich smoothies made with soy milk or Greek yogurt

  
  

Pair these foods with a consistent yoga practice, and you'll give your muscles exactly what they need to thrive.

Busting a Common Protein Myth

Many people assume that eating more protein automatically damages healthy kidneys. Current research does not support this concern for healthy adults. Higher-quality protein intake within recommended levels is considered safe for individuals without existing kidney disease (Phillips & Martinson, 2019). If you have kidney disease or another medical condition, consult your healthcare provider before making significant dietary changes.

Stronger Muscles, Greater Independence

Maintaining muscle strength isn't about looking athletic—it's about preserving your ability to live life on your own terms. Strong muscles improve balance, support bone health, make everyday activities easier, and reduce the risk of falls, one of the leading causes of injury among older adults (World Health Organization, 2020).

Every yoga pose, every nourishing meal, and every mindful choice is an investment in your future self. Progress doesn't require perfection—just consistency.

Continue Your Healthy Aging Journey

If you're ready to build strength, improve balance, and enjoy yoga designed specifically for older adults, download the Young Heart Yoga App. You'll discover gentle yoga, chair yoga, strength-building classes, meditation, and mindfulness practices created to help you move with greater confidence and vitality.

The Young Heart Yoga App is available on the Apple App Store, Google Play Store, and through any web browser. We'd love to welcome you to our growing community.

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About the Author

Jackie Paunil is a published author, wellness advocate, and creator of the Young Heart Yoga App, designed for active and older adults seeking balance, vitality, and mindfulness. With certifications including E-RYT, RPYT, CHC, and an MFA, Jackie combines her extensive training and life experience to inspire others to live with purpose and wellness.

Residing on a ranch in Casa Grande, Arizona, Jackie leads an organic lifestyle surrounded by animals she adores. She is a devoted wife, mother, proud “GiGi” to her grandchildren, and a world traveler who has explored the depths as a master scuba diver. Her in-person yoga and meditation classes, alongside her app, reflect her passion for helping others thrive. Jackie's teaching philosophy is grounded in her own holistic practices, empowering students to embrace sustainable, joyful movement and mindfulness for a more vibrant life.

References

• Cruz-Jentoft, A. J., Bahat, G., Bauer, J., Boirie, Y., Bruyère, O., Cederholm, T., Cooper, C., Landi, F., Rolland, Y., Sayer, A. A., Schneider, S. M., Sieber, C. C., Topinkova, E., Vandewoude, M., & Visser, M. (2019). Sarcopenia: Revised European consensus on definition and diagnosis. Age and Ageing, 48(1), 16–31. https://doi.org/10.1093/ageing/afy169

• Fragala, M. S., Cadore, E. L., Dorgo, S., Izquierdo, M., Kraemer, W. J., Peterson, M. D., & Ryan, E. D. (2019). Resistance training for older adults: Position statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 33(8), 2019–2052. https://doi.org/10.1519/JSC.0000000000003230

• Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608

• Phillips, S. M., & Martinson, W. (2019). Nutrient-rich, high-quality protein and protein distribution in the diet of older adults. Nutrients, 11(10), Article 2464. https://doi.org/10.3390/nu11102464

• World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour. World Health Organization.