Protein Intake In Older Individuals
From NYTimes
Whether you get your protein from supplements or from whole foods, it’s best to spread your intake across the day, rather than consuming the bulk of your protein in one meal, so your body has time to absorb it. You should focus on getting your protein from whole foods like fish, dairy, meat, eggs and poultry, a nutritionist said. You can also get it from plant foods like nuts, beans and lentils. If you can’t get all the protein you need from whole foods, then it’s fine to boost your intake through protein supplements, Whey protein is a particularly good source of protein because it’s rich in amino acids — the building blocks of protein — and the body absorbs it nicely. It’s also been shown in studies to be particularly beneficial for muscle health when paired with exercise. But for people who are vegan, supplementing with soy, pea or hemp protein products can work as well.
“The standard healthy adult who is eating a healthy diet does not need a protein supplement,” the nutritionist said. “But if they can’t get their protein needs through food, then that’s when supplements can be helpful.”
If you need help determining your daily protein needs, try visiting the protein intake calculator at Examine.com, a large and independent database of nutrition research. The calculator takes into account your sex, weight and activity level to help you figure out how much protein you need. If your goal is to minimize your risk of sarcopenia, then combining an adequate level of protein intake with regular physical activity will do a lot to protect your muscle mass as you age, said Bill Willis, a scientist who studies muscle protein synthesis at Ohio State University and a researcher at Examine.com. Resistance exercises like push-ups, squats and lifting weights or using resistance bands are best. But studies show that even low-intensity forms of physical activity like walking, gardening, lawn mowing and grocery shopping can help to offset the loss of muscle with age.
The take-home message for people 65 and up is that you should make sure you consume enough protein and, number two, be active.