As we age, maintaining good health becomes increasingly important. One key aspect is ensuring we get the right amount of protein in our diet. It is especially important as we age as protein plays a crucial role in preserving muscle mass and preventing sarcopenia, or muscle wasting.
Protein Matters for Older Adults
Protein should be a fundamental component of our diet, and I’ll bet you don’t get enough as an older adult. Are you the type with a piece of toast in the morning for breakfast with your coffee and nothing else? How about lunch? Maybe a sandwich with a little deli meat? What about dinner?
Where’s the beef?
Clara Peller
Flashback to 1984. Remember Clara Peller, the diminutive 81-year-old who asked, “Where’s the beef?” You may not be a beef eater; it’s not my jam, but protein is important.
Here’s Why Protein is Important
Muscle Maintenance: As we age, muscle mass starts to decrease. Protein helps preserve muscle mass and strength, which is vital for mobility and overall physical function. Don’t forget those bicep curls. Nutrition and fitness go hand in hand.
Tissue Repair: Protein is necessary for repairing tissues and cells. Have you ever been sick or hospitalized and been in bed for a few days? Remember how weak you felt as you started to recover? Did you know that you can lose up to 5% of your muscle each day you are in bed. No wonder you feel weak!
Protein Recommendations
For older adults (65 and older), general protein intake recommendations are:
1.0 to 1.2 grams per kilogram of body weight per day
For example, an older adult weighing 70 kg (154 lbs) should aim for approximately 70 to 84 grams of protein daily. Other studies suggest more like 1.8 grams per kilogram. **Just a reminder, you can divide your weight in pounds by 2.2 to get your weight in kilograms.
How to Get Adequate Protein
Variety: Incorporate a variety of protein sources in the diet, including both plant-based and animal-based proteins if possible.
High-Quality Sources: Focus on high-quality protein sources like lean meats, fish, eggs, dairy, legumes, nuts, and seeds.
Supplements: Consider protein supplements if you find it difficult meeting you protein needs through diet alone. Choose supplements with a complete amino acid profile (we will talk more about that).
Meal Distribution: I can’t stress this enough! Distribute your protein intake evenly throughout the day to enhance muscle protein synthesis. Avoid saving up your protein to just dinner when you have a piece of meat or fish. Fuel your body during the day, starting with protein. Protein will also help you avoid cravings for other less nutritious foods.
Drumroll: Essential Amino Acids. Yes, They are Important!
Proteins are made up of amino acids, which are often referred to as the building blocks of protein. There are 20 different amino acids, and nine of these are classified as essential amino acids because our bodies cannot produce them. This means we must obtain them from our diet.
Nine Must Know Tips
The nine essential amino acids, that are crucial for protein synthesis, tissue repair and nutrient absorption are:
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
The Daily Requirements for Essential Amino Acids
The recommended daily intakes for adults, based on body weight (in milligrams per kilogram), are:
Histidine: 10 mg/kg
Isoleucine: 20 mg/kg
Leucine: 39 mg/kg
Lysine: 30 mg/kg
Methionine (plus Cysteine): 15 mg/kg
Phenylalanine (plus Tyrosine): 25 mg/kg
Threonine: 15 mg/kg
Tryptophan: 4 mg/kg
Valine: 26 mg/kg
For example, a person weighing 70 kg (154 lbs) should aim for:
Histidine: 700 mg/day
Isoleucine: 1400 mg/day
Leucine: 2730 mg/day
Lysine: 2100 mg/day
Methionine (plus Cysteine): 1050 mg/day
Phenylalanine (plus Tyrosine): 1750 mg/day
Threonine: 1050 mg/day
Tryptophan: 280 mg/day
Valine: 1820 mg/day
How Do You Know if You Are Getting all Nine?
Look for these amino acids on the ingredient labels if you are using a protein supplement.
Foods that that contain all nine essential amino acids are called complete proteins. These foods include beef, poultry, fish, eggs, dairy, soy, quinoa and buckwheat.
Foods that contain some but not all the essential amino acids are called incomplete proteins. These foods include nuts, seeds, beans and some grains.
What if you Follow a Plant-Based Diet?
Protein supplements can help you meet your daily needs. Here are the pros and cons of plant-based protein and whether they can provide the essential amino acids you need.
Pros:
Variety of Plant Sources: Many plant-based protein supplements are formulated from a blend of different sources like peas, rice, hemp, and quinoa. This combination can provide a complete amino acid profile.
High-Quality Blends: Modern manufacturing techniques and advanced formulations often ensure that plant-based protein supplements contain all essential amino acids in adequate amounts.
Health Benefits: Plant-based supplements often come with added benefits such as higher fiber content, lower saturated fats, and the presence of phytonutrients and antioxidants.
Cons:
Single Source Limitations: Not all plant proteins are complete proteins. For instance, rice protein is low in lysine, and pea protein is low in methionine. If a supplement relies on a single plant source, it may lack some essential amino acids.
Digestibility: Some plant proteins are less digestible compared to animal proteins, meaning the body may not utilize all the amino acids efficiently.
It’s so Confusing. How to Know if You are Getting Enough?
Check the Label: Look for supplements that explicitly state they offer a complete amino acid profile.
A blend of Sources: Products that use a blend of different plant proteins often ensure a more balanced amino acid profile.
Amino Acid Profile: Look at the label for the specific amounts of each amino acid.
OK, I Know I Don’t Get Enough Protein, What Do I Need to Know About About Protein Powders and Drinks
Protein Powders and Drinks for Older Adults
Choosing the right protein supplement can make a significant difference in ensuring you meet your daily protein and amino acid needs. I use Naked Whey as I find it has the ingredients that work best for me. It is animal based.
Check for Complete Amino Acid Profile: Ensure the supplement provides all essential amino acids, especially if you opt for a plant-based product. Read the labels.
Look for Added Nutrients: Some protein supplements come with added vitamins, minerals, probiotics, and fiber, which can be beneficial for overall health.
Consider Digestibility: Choose a protein powder or drink that is easy on the stomach. Avoid lactose products if you are lactose intolerant, etc.
Avoid Unnecessary Additives: Aim for products with minimal artificial ingredients, sweeteners, and preservatives.
Read Reviews: User reviews can provide insights into taste, texture, and effectiveness.
Conclusion
We need to ensure that we get all of the essential amino acids and meet our protein requirements. By understanding daily amino acid needs and protein requirements, and selecting high-quality protein sources and supplements that suit your dietary preferences and nutritional needs, you can support your overall health and maintain muscle mass and function as you age. Remember to space out the protein throughout the day. And don’t forget exercise, it’s necessary to build your muscles and keep your strength. Nutrition and Exercise work hand in hand.
** Please, always check with your healthcare provider to discuss your specific health issues. People with kidney issues may be counseled to minimize protein. Note the ingredients in what you are eating and be sure there is nothing you are sensitive or allergic to (soy, lactose, etc).
Enjoy and stay strong. Comment if you have a favorite way to get your protein.
Thank you!! Very easy to understand and nicely concise. I enjoy the Whey plain with our fruit.