The Importance of Protein as you Age
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As we age, we typically experience things like decreased appetite and muscle wasting which is also known as sarcopenia. It is also common to experience other chronic diseases or illnesses that impact one’s overall health and wellbeing. These circumstances may change the way the body processes protein or change how much protein the body needs to function properly.
When one’s age increases, we naturally tend to lose the ability to complete everyday tasks that we used to complete without giving much thought; this could include things like going up and down flights of stairs, dressing yourself, grocery shopping, or anything that requires movement. By maintaining protein intake, it will help preserve muscle mass and prevent them from deteriorating or breaking down, which will in turn help to maintain your everyday functions. Consuming enough protein as we age will also help to improve the body’s immune function and help the body recover when you are experiencing illness of any kind.
So, how do our protein needs change as we age? Younger adults are typically recommended to consume 0.8 grams of protein per kilogram of body weight. However, these needs increase to around 1.0-1.2 grams of protein per kilogram of body weight in older age. In order to calculate how many grams of protein you need in a day, you first will have to divide your body weight in pounds by 2.2 to get your weight into kilograms. Next, simply multiply your body weight in kilograms by 1.0 or 1.2, and you will now know how many grams of protein you should aim to consume in a day. For example, if you weigh 70 kilograms and multiply it by 1.0, you should try to eat at least 70 grams of protein per day.
Consuming enough protein as we age can be a challenging goal, especially if someone is experiencing a decreased appetite. One trick to get in some more protein even if your appetite is decreased is protein shakes! They contain large amounts of protein in smaller quantities of food, making it much easier to eat protein without consuming a full meal. Here at Ready Steps, we offer a variety of different protein shake flavors which all contain 20 grams of protein. Here is a link to our shop which contains a variety of high-protein options to fit your personal needs.
Maintaining protein intake as we age is a crucial step in keeping your body’s overall health and function. By consuming high-protein foods and meeting your daily protein goals, it will help to preserve and maintain muscle mass to help your quality of life and promote longevity.