Good nutrition demands ingesting an adequate amount of protein. Each cell in our body contains protein, and it has an important role in creating new cells, as well as repairing damaged ones, making it necessary for all stages of life.
Protein is structured as an amino acid chain, with components categorized as essential, non-essential, and conditional amino acids. The difference is that essential amino acids must be obtained from your diet, non-essential amino acids can be created by your body by using essential amino acids, and conditional amino acids are required in times of illness or stress.
Protein sources
Beans, eggs, fish, legumes, lentils, meat, milk, nuts and nut butters, quinoa, soy, and wheat germ are all excellent sources of protein. You can even find small amounts of protein in some vegetables like broccoli and peas. Whether your diet includes meat or you follow a vegan or vegetarian lifestyle, you should still be able to consume enough protein.
Years ago, it was thought that a diet that was too protein-rich had detrimental health effects. In particular, it was suggested that eating too much of this nutrient could compromise kidney function. A subsequent study debunked this myth, confirming that a diet high in protein has no effect on the kidneys in healthy adults or individuals with conditions like hypertension, obesity, and type 2 diabetes who are at higher risk of kidney disease. And, no research has found that increasing your protein intake leads to other serious health issues.
The importance of building muscle mass
As we age, our muscle mass decreases and our bones become more fragile. In essence, aging bodies are weaker than younger ones and, additionally, are more prone to various illnesses and injuries. As the natural aging process continues, people gradually lose the strength and stamina they previously had. Such loss of ability can make even simple daily tasks more difficult and rob elders of some of their independence. The medical term for the condition associated with weak, shrinking muscles is sarcopenia.
Remaining physically active is an important remedy. However, food that supports building muscle mass is also required. Protein is critical for the growth of cells and tissue, and it works with carbohydrates and fats to provide the body with energy. That said, unlike protein, both carbohydrates and fats can be readily stored in the body, the former residing in the liver and muscle as glycogen and the latter in adipose tissue. Excessive amino acids cannot be retained in the body, so protein must be consumed in a high enough amount daily to allow the body to function correctly.
Another component of aging is that older bodies may have more difficulty in digesting food and absorbing and utilizing critical nutrients. One way to address this is to ensure that meals and snacks are protein-rich.
Why protein matters
In general, the senior population is coming up short in terms of ingesting protein. It’s estimated that from one-third to three-quarters of all older adults aren’t getting enough of this crucial nutrient. Aging muscles aren’t able to use protein as effectively. Plus, it’s more common for older individuals to be dealing with acute or chronic conditions, increasing the potential for stress on the body and physical damage.
With advancing years, your appetite naturally decreases, resulting in lower caloric intake. Plus, some individuals might struggle to prepare nutritious meals for themselves. When your protein requirements aren’t met, your body begins to break down bone strength and muscle mass, putting your health further at risk.
It’s recommended that seniors over 65 years of age aim for about 50 percent more of this nutrient in their diet. Adults are encouraged to consume 0.8 grams of protein for every kilogram of body weight. In other words, a person weighing 175 pounds would need 64 grams or 2.25 ounces of protein daily. Consuming this much protein on a daily basis will not only help in managing illnesses, but will support strong bones and muscles, making further health problems less likely.
How to increase your protein consumption
The best advice is to try to eat 25 to 30 grams of this nutrient at each meal and to spread out your intake over the course of the day. For instance, rather than having a low-protein breakfast and lunch in favor of an 8 ounce steak at dinner, opt for eggs at breakfast, a grilled cheese sandwich at midday and a 3 to 4 ounce portion of meat for your last meal of the day.
In addition, select foods that offer high-quality protein, plan what you’ll eat ahead of time, and stock your kitchen with protein-rich snacks like cheese, Greek yogurt, beef jerky, and nuts. Finally, don’t ignore plant-based protein, as it has a lot to offer.
In closing
Proteins are the basic building blocks of life. As such, it’s paramount that older adults understand their body’s changing needs and ensure an adequate intake of this nutrient.