Tamil actress Jyotika emphasizes the growing importance of protein as we age, echoing experts who recommend 1 gram per kilogram of body weight after the 30s. Adequate protein helps preserve muscle, bone, and immunity, especially for women.

Key Takeaways

  • Muscle loss accelerates after 30, making higher protein intake crucial.
  • 1 gram of protein per kilogram of body weight is the recommended benchmark for older adults.
  • Everyday Indian foods—dal, paneer, eggs, fish—can easily meet daily protein goals when spread across meals.

Jyotika recently told Tweak India that protein becomes increasingly important after a certain age, stating, “Protein is good. You need to take 1 gram of protein per bodyweight. It’s very important for women.” Her comment aligns with current nutritional science, which stresses protein as a cornerstone of healthy ageing.

Why Protein Matters More With Age

According to Dr. Amreen Sheikh, chief dietitian at KIMS Hospital, Thane, the body begins to lose muscle mass—a phenomenon known as sarcopenia—as early as the early 30s, with a sharp decline after 50. Protein supports muscle preservation, bone density, immune function, and faster recovery from illness or injury. Yet many adults, especially women, fall short of their daily protein targets without realizing it.

Physiological Shift: From Youthful Efficiency to Age‑Adjusted Needs

Older muscles become less responsive to dietary protein, meaning the same amount that sustained a younger adult no longer suffices. Dr. Sheikh explains, “A healthy adult generally needs around 0.8‑1 gram of protein per kilogram of body weight per day. For older adults, the requirement may rise to 1.0‑1.2 grams per kilogram, particularly if they remain active or are recovering from illness.” This modest increase can make a decisive difference in maintaining independence and energy levels.

Practical Ways to Boost Protein in an Indian Diet

India’s culinary repertoire offers abundant protein sources: lentils, beans, chickpeas, paneer, curd, milk, soy products, eggs, fish, and lean meats. Rather than consuming most protein in a single meal, Dr. Sheikh advises spreading it across breakfast, lunch, and dinner. Simple tweaks—adding a spoon of curd to a rice dish, sprinkling sprouted beans on a snack, or having boiled eggs at breakfast—can collectively raise daily intake without drastic diet overhauls.

Looking Ahead: Nutrition as a Public‑Health Lever

Jyotika’s advocacy underscores a broader cultural shift: viewing ageing not as inevitable decline but as a phase that can be nutritionally optimized. When combined with regular physical activity, adequate protein can blunt sarcopenia’s impact, reduce fall risk, and improve overall quality of life. Policymakers and health educators may soon need to embed protein‑focused guidelines into senior‑care programs across India.