Physical decline in old age is a reality, but it can be delayed with a varied diet tailored to individual needs. Protein is particularly important. The best tips.

At the end of 2024, people over 60 made up 20% of Switzerland’s population. In the coming years, this share will increase significantly, reaching an estimated 25% by 2050. This will not only pose major challenges for the pension system but also put additional strain on the healthcare system.

A healthy lifestyle can at least soften the negative aspects of aging, and alongside sufficient physical activity, nutrition is a crucial factor to keep in mind. As science has shown in numerous studies, the Mediterranean diet is the eating pattern with the most positive effects on human health.

The characteristic basic elements of the Mediterranean diet include the regular use of olive oil as the main source of fats and oils, herbs and spices such as thyme, rosemary, coriander, sage, fennel, caraway, oregano, and basil, generous amounts of fresh vegetables such as tomatoes, eggplants, peppers, and zucchini, daily dairy products such as yogurt and cheese, regular fish and seafood, moderate red meat, whole grains whenever possible for bread, pasta, and rice, and fresh fruit as daily desserts.

Nutrition for seniors should in principle be nutrient-rich and balanced, with a focus on protein, vitamins, and minerals such as vitamin D and B12, ideally distributed across several small meals throughout the day. Equally important: sufficient fluid intake with water and herbal teas.

Basic diet plus “muscle fuel”

A central factor for independent aging (and for sports) is functional muscles. In addition to regular training stimuli, this requires optimized protein intake, which should not only begin at an advanced age. Research still debates exactly when muscle loss begins in humans. Signs can already be seen from around age 40, and it definitely starts by age 50. Nutrition, however, has a gap, since specific recommendations for older adults generally exist only for people aged 60 or even 65 and above.

What is certain: adequate protein is crucial for maintaining muscle, and therefore protein requirements increase with age. To maintain optimally functioning muscles, both in sports and generally from age 50 onwards, about 1.5 grams of high-quality protein per kilogram of body weight per day are needed. The still often-cited 0.8 grams in official recommendations are too low for active seniors. These were derived as minimal amounts without considering optimal muscle or protein function.

From age 50 onwards, around 30 grams of protein per main meal are required. A 60-kilogram woman can therefore spread the necessary 90 grams of protein over three main meals with 30 grams each. Those who are heavier and need more total protein can either add it in snacks or increase the protein content of their meals.

Animal or plant protein sources?

In the era of climate debate and the corresponding criticism of meat and dairy production, the discussion around protein also has a sensitive aspect. Plant protein has lower digestibility, a lower content of certain essential amino acids, and in some cases a much higher proportion of non-protein content. To achieve the same effect as animal protein, one needs to consume up to twice as much plant protein. With animal protein, the total amount of food remains more manageable, making it easier to control unwanted weight gain. And milk proteins conveniently provide decent amounts of calcium, which bones are very grateful for.

Conclusion for all active “50-plus” individuals: A protein-rich, Mediterranean-style diet is the best choice—even if you’re not on vacation. With sufficient protein and optimal support for well-functioning muscles, there’s nothing standing in the way of successful aging.