Most people are aware that your protein requirements change with age and fitness levels. Studies suggest now that older people need more protein than younger people, and the benefits from this protein increase is shown in bone health, muscle mass, energy levels, and strength. Unfortunately, this increase in protein is not reflected in the USDA’s Dietary intake charts and allowances. But it is a fact that older people lose muscle and their bodies resist building new muscle, so it is imperative that older people take in more protein even if they are not very active.
There is good news though, these studies also prove that people over 50, with the right exercise program and protein intake, can fight this resistance. Resistance training such as lifting weights or push-ups, combined with a higher protein intake protect muscle breakdown and the loss of muscle mass along with protecting strength levels. The best protein sources come from animals such as fish, chicken, and turkey. These have the highest amounts of the essential amino acids that are required for building muscle. However, if you are a vegetarian your protein sources will come from beans, lentils, soy products, and nuts. We will discuss amino acids and other nutrients and/or vitamins and minerals in another post.
Adequate or optimum? There is a difference between the two and the one we need to focus on is optimum. The RDA recommends that .8 grams of protein per kg. of body weight is adequate for all adults. However, it is known that older adults need more than the average amount. Studies suggest that people over the age of 65 should take in about 1.0 to 1.2 grams of protein per kg. of body weight to increase muscle mass. But there is not a difference or a separate recommendation for older adults between 50-65 years of age. The average person over 65 only gets about 16% (of the 10-35% recommended range) of the daily calories from protein. So you can see there is plenty of room for improvement.
Our goal as we age is to get the right amount, at the right time, and the right source of protein. As you can see protein is one of the most important macronutrients you can consume. There are different ways to get it but always think of the healthiest way to buy it, prepare it, and cook it.
I hope this helps people with deciding on the best protein and why. Just remember the lean meats and fresh vegetables are the best, healthiest options. Please keep an eye out for future posts. I post good information every Wednesday. Future posts will include things such as the timing of meals, vitamins and minerals, and gut health and how important it is. If there is anything you would like to see here shoot me an e-mail and let me know. I am always up to new research and conversations about exercise and nutrition.
Thanks for reading,
Darren
Harmony Shift 