Stay active, vital and strong as you age with a healthy daily dose of protein - it's key! New evidence shows that older adults (35+) need more dietary protein in order to preserve lean muscle and prevent age-related declines in health. Research suggests a minimum Recommended Daily Allowance of 0.8 grams of protein per kilogram (2.2 lbs) of weight. Optimal daily intake is at least 1 to 1.2 grams of protein per kilogram. For example, an older adult who weighs 150 pounds will need 68-82 grams of protein per day.
What's more, protein timing matters because your body is constantly making and breaking down muscle, so we are encouraged to add protein at each meal. Here are 3 tips for optimizing your protein intake:
What's more, protein timing matters because your body is constantly making and breaking down muscle, so we are encouraged to add protein at each meal. Here are 3 tips for optimizing your protein intake:
- Aim for at least 25-30 g of protein per meal to maximize your body's muscle repair and building machine. Research shows that an even distribution of protein prevents frailty, slower walking speed, and fatigue.
- Focus on breakfast as this is the meal where protein tends to be lowest. In addition to your oatmeal, high-fiber cereal and whole-wheat toast, include items like Greek yogurt, eggs, tofu, nuts and seeds. Now you have both fiber AND protein.
- Vary your protein. While low-fat dairy, eggs and other animal protein are recommended because they contain the amino acid critical for triggering musscle bulding, plant proteins also have a place at the table. Of all the plant-based proteins, soy foods contain the most amino acid leucine.
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