Stronger, Steadier, and Smarter with Protein
As a physical therapist who works closely with active older adults—including many living with Parkinson’s—one of the most common conversations I have isn’t just about exercise. It’s about diet, and an important part of that is protein.
Yep. That basic thing you’ve been hearing about for years? It matters. A lot.
Your muscles, tissues, immune system, and even your brain rely on protein every day to repair, rebuild, and function. But as we age, we naturally start to lose muscle mass (that’s called sarcopenia), and that can affect your strength, balance, and mobility over time.
I always say: “Move better, live better”—but you can’t move better if your muscles aren’t getting the fuel they need to stay strong.
If you’re over 65, chances are you actually need more protein than you did when you were younger—not less. In fact, a large international study recommends that older adults aim for at least 1.0 to 1.2 grams of protein per kilogram of body weight per day to support strength, independence, and mobility—especially if you’re dealing with chronic conditions like Parkinson’s Disease.
5 Protein Myths That Might Be Getting in Your Way
Let’s set the record straight on some common misconceptions I hear all the time:
“I’m not a bodybuilder. I don’t need that much protein.”
You may not be hitting the gym to lift heavy weights, but your daily activities are your workouts. Carrying groceries, getting up from the floor, climbing stairs—all of it requires muscle. And muscle needs protein.“I eat enough—I have toast or cereal in the morning.”
Here’s the thing: Most breakfasts are heavy on carbs and light on protein. A bowl of cereal may fill your stomach, but it’s not helping you stay strong. Try eggs, Greek yogurt, or a protein smoothie instead.“Too much protein is bad for my kidneys.”
Unless you have pre-existing kidney issues, current research supports that higher protein intake in older adults is safe—and often beneficial.“Protein only comes from meat.”
Nope! Beans, lentils, tofu, eggs, Greek yogurt, cottage cheese, nuts, seeds, and even whole grains all contribute to your protein intake.“It’s too late for me to build muscle.”
Absolutely not. I’ve seen clients in their 70s and 80s regain strength they thought they had lost forever—with the right movement and fuel.
So...What Are Good Sources of Protein?
Here’s what I often recommend to my clients:
🥚 Animal-Based Proteins
Eggs (easy to cook and soft on the stomach)
Chicken or turkey breast
Tuna, salmon, sardines (canned versions are convenient)
Greek yogurt (plain or lightly sweetened)
Cottage cheese or ricotta
Milk (or fortified soy milk)
🌱 Plant-Based Proteins
Lentils and beans (black, kidney, garbanzo)
Tofu
Edamame
Nuts and nut butters (almond, peanut, cashew)
Seeds like chia, flax, and pumpkin
Quinoa
You’ll find many of these listed in the free printable “Protein Smart List” I’ve created for my clients. It breaks down easy-to-use, Parkinson’s-friendly sources so you’re not left guessing at the grocery store.
If You Take Parkinson’s Meds, Timing Matters
If you’re taking levodopa (like Sinemet), there’s something important to know.
Protein-rich meals can sometimes compete with your medication for absorption. This can lead to what some people call “on/off fluctuations”—where the medication seems less effective at certain times of the day.
Here’s what I typically recommend discussing with your care team:
Try to take levodopa on an empty stomach, or at least 30–60 minutes before a meal.
If that’s not possible, aim to space high-protein meals a bit further from your medication window.
Keep a simple symptom journal to see if your “on” times are affected by when and what you eat.
It’s different for everyone, so the key is to track what works for you—and work closely with your neurologist or a nutritionist who understands Parkinson’s. Learn more about how foods can impact absorption of Parkinson’s meds here.
A Few More Quick Tips
Spread your protein out across the day. Your body absorbs it better that way.
Start your day with protein. It sets your energy and helps curb afternoon crashes.
Include protein at every meal, not just dinner.
Add softness or sauces if chewing is a challenge (important for some Parkinson’s clients).
Final Thought: Consider Talking to a Nutritionist
I’ve learned a lot over the years, but I’m not a registered dietitian—so I always recommend looping one in if you’re unsure how to hit your protein needs or work around your meds.
Especially if you’re living with Parkinson’s or have other health conditions, it’s worth having a nutritionist help you personalize your plan. A few small changes can make a huge difference in your strength, energy, and overall confidence.
✅ Download the Printable “Protein Smart List”
You don’t need to overhaul everything overnight. Just start where you are—and remember: the goal isn’t perfection. It’s progress.