Protein Needs Across Ages: Role of Amino Acids, Protein Quality in Supporting Age-Relevant Functions

Last Updated:April 06, 2025, 07:57 IST

Protein isn’t just for athletes – it’s a daily essential for everyone, at every stage of life. From building strong muscles in childhood to preserving strength in old age

From a child undergoing accelerated growth to an athlete maximizing performance or an elderly adult living independently taking care of himself, protein is essential at all stages of life

Imagine building a house one brick at a time, layer by layer. That’s much like how your body depends on a strong foundation to remain active, strong, and resilient over a lifetime. Protein plays an important part in our body’s optimal growth, development, function, and maintenance of muscles throughout life. However, protein isn’t only for muscle building. It supplies energy, aids immunity, and maintains overall health.

From a child undergoing accelerated growth to an athlete maximizing performance or an elderly adult living independently taking care of himself, protein is essential at all stages of life. Essential amino acids are vital nutrients that the body cannot produce on its own and must be obtained from protein-rich foods to support growth, repair, and overall well-being. Non-essential amino acids, on the other hand, are synthesized by the body and do not need to be obtained from the diet.

So, whether you’re fueling growth when you are young, staying fit when you are in your middle age, or preserving strength as you age, choosing the right protein in quality and quantity is the key to a healthier, stronger you. Dr. Shyam Ramakrishnan, Director, Research and Development, India and SE Asia Markets, Amway explains all you need to know:

Protein Needs by Life Stage

Childhood & Adolescence (1-18 years)

Ever noticed how kids seem to shoot up in height so rapidly? That’s a growth spurt, a phase where the body rapidly builds muscles, bones, and tissues. And the key nutrient driving this transformation is Protein!

From a toddler learning to walk to a teenager reaching their peak growth years, protein is essential for strong bones, healthy muscles, and overall development. But it’s not just about eating more, it’s about eating smart. While it is essential to ensure adequate protein of high quality for growing kids, we can always start with simple food pairings like dal with roti or nuts with cereals to provide a reasonably complete, high-quality protein source to fuel this rapid growth.

According to the study quoted in the World Health Organization (WHO) Technical Report 2007, Children who consumed animal proteins like eggs and milk had lower protein maintenance needs (0.58 g/kg per day) compared to those on mixed or plant-based diets.

EAA like leucine supports muscle repair, while lysine and arginine have been found to be factors linked to the release of growth hormones release in young children and higher protein intake in early childhood is linked to better growth by age 10 and lower body fat in lean pre-teen girls. During these early years, memory consolidation is key for ensuring success in various aspects of learning. Neurotransmitters like serotonin produced from another essential amino acid called Tryptophan are essential to support this.

Not getting enough protein may lead to slower growth and weaker immunity. Whether packing a school lunch or choosing an after-sports snack, ensuring the right protein intake helps build a strong, healthy future

Early Adulthood (19-40 years)

Life in your 20s and 30s is a whirlwind of career growth, fitness goals, and personal milestones. However, in the midst of it all, are you giving your body the fuel it needs?

Protein isn’t just for athletes – it plays a vital role in maintaining muscle strength, sustaining energy levels. 8 As per ICMR 2020 guidelines, healthy Indian adults need 0.83g of protein per kg/day, but those on cereal-based diets require 1g/kg/day due to lower protein quality. High-quality sources ensure better absorption and overall health.

As metabolism slows, managing one’s weight becomes a concern. Protein helps control hunger, keeping you full longer while preserving lean muscle mass. Lean meats, fish, pulses, and dairy provide excellent protein sources to meet the RDA of 0.8–1.0 g/kg/day based on activity level. For women, during pregnancy and lactation there will be increased protein requirement.

Prioritizing high-quality protein in your diet ensures that you stay strong, energized throughout the day

Midlife (41-65 years)

Ever feel like your energy levels aren’t what they used to be? As we reach midlife, natural changes like muscle loss and a slower metabolism become more noticeable. The good news? Protein can help you stay strong, and active.

To counteract muscle decline, pairing high quality protein intake with resistance training ensures that muscles stay firm and functional. At every stage of life, including this one, protein quality matters just as much as quantity. Not all proteins are absorbed the same way, so tools like the Protein Digestibility-Corrected Amino Acid Score (PDCAAS) and Digestible Indispensable Amino Acid Score (DIAAS) help identify the best sources. Dairy, plant protein like soy, offers high digestibility and EAA to support muscle function, joint health, and metabolism. Additionally, glutamine plays a vital role in gut health, fueling intestinal cells, which further supports overall metabolic health.

Midlife isn’t about slowing down—it’s about staying energized and strong. The right blend of proteins and other nutrients help you move forward with confidence!

Older Adults (65+ years)

As we age, staying active and independent becomes a priority. However, challenges like muscle loss (sarcopenia), frailty, and a slowing metabolism can make this difficult.

Protein is essential for preserving strength, supporting mobility, and maintaining overall health. While ICMR 2020 guidelines suggest 0.8 g/kg/day, experts recommend a higher intake of 1.2–2.0 g/kg/day to better support muscle maintenance and metabolic health.10 Studies show that EAA supplements, particularly those rich in leucine, can enhance muscle strength and function, especially when combined with a balanced diet and resistance exercise. For older adults struggling to meet protein needs, EAA offer an easy and effective way to support musculoskeletal health and overall well-being. 13 Choosing easily digestible sources like plant-based proteins (soy), dairy, and lean meats improves absorption, ensuring they stay strong, mobile, and independent for longer.

The right protein choices aren’t just about nutrition—they help maintain the freedom to live life to the fullest.

Protein isn’t just for athletes – it’s a daily essential for everyone, at every stage of life. From building strong muscles in childhood to preserving strength in old age, Proteins specifically EAA plays a crucial role in keeping the body functioning at its best. Unlike fats or carbohydrates, protein isn’t stored in the body, meaning it must be consumed daily. However, both quantity and quality matter. While various foods provide protein, high-quality sources have the greatest impact.

Some plant-based proteins offer unique benefits especially those with a PDCAAS score of 1.0. As a complete protein, it supports muscle mass growth, while being lactose-free.

By choosing the right proteins, you can support muscle maintenance, boost metabolism, strengthen immunity, and enhance overall well-being—ensuring a healthier, more active life at any age.

Disclaimer: The views expressed in this article are to create awareness around the mechanistic role of proteins. The article is not to be construed as medical advice or recommendation. The readers are suggested to consult their dietician/nutritionist/doctor before incorporating any of the tips mentioned in the article.

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