If you’ve noticed recovery taking longer after a surgery, an infection, or just a busy season, you’re not imagining it. As we age, the body rebuilds tissue more slowly, and it can lose muscle while gaining fat, a process called sarcopenia. Protein is the raw material behind muscle, strength, healing and independence, which is why Dr. Rhea Rogers calls it a game changer for healthy aging.
General guidance lands around 0.8 to 1 gram of protein per kilogram of body weight, with some older adults needing more, particularly during illness or recovery. The catch is that appetite often shrinks right when needs go up. Experts suggest spreading protein through the day rather than loading it all at dinner, and that means breakfast matters. Eggs, Greek yogurt, cottage cheese, beans, fish and chicken all do the job without a pricey shake.
One important note: people with kidney disease or certain other conditions should talk with a doctor before increasing protein. For everyone else, this is a small daily habit with a big return. What’s your favorite easy breakfast around Sarasota or Manatee County? Tell us in the comments.
