Protein and Aging
Jul 13, 2024Protein is crucial for our development from infancy through adolescence and becomes even more essential as we age. As we grow older, our bodies undergo many changes, one of which is a gradual decrease in lean muscle mass. This can lead to daily activities becoming more difficult, longer recovery times from injuries or illnesses, joint pain, and increased body fat. To help our bodies stay resilient and combat these changes, adequate daily protein intake is key.
Importance of Protein in maintaing Lean Mass as we age
- As we get older, protein requirements for our bodies to maintain function tend to level off as compared to childhood/adolescence when we need more as we are growing.
- As we approach 50 years and up, our body becomes less efficient at building and maintaining muscle due to muscle protein synthesis slowing. This leads to a decrease in lean mass.
- Decreases in lean muscle mass can make normal activities like walking more difficult and can put us at an increased risk of injury from accidents such as falling.
- Adequate lean muscle is a critical component of maintaining a healthy body composition and is an important point of focus for those who are looking for healthy weight loss
- Lean Mass may help improve our resiliency and ability to recover from illness, injury and physical activity
How much should older adults be consuming?
- Factors to consider include, physical activity/fitness level, medical or dietary restrictions, personal goals and lifestyle.
- General recommendations can range from 0.5-0.8 grams per pound of bodyweight all the way to 1-1.2 grams per pound of bodyweight.
Examples of Sources of Protein
- Lean meats: Chicken, Turkey, White fish, lean cuts of red meat
- Eggs, Egg whites
- Low fat dairy such as yogurt, cottage cheese,milk
- Beans, tofu, nuts, chia seeds, lentils, oats, grain
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