Recently, I find myself often explaining the nexus between eating enough protein, muscle strength, and aging.
Here are the answers to some questions you may have regarding protein intake:
Why is protein important as we age?
Protein is essential for health. It helps regulate many body functions and is a key component of blood and other structures. With aging, adequate protein is critical to help maintain muscle and bone mass, as well as bolster the immune system. While most Americans consume more protein than they need, some seniors do not eat adequate amounts.
Will protein help me control my weight?
Yes, if used appropriately. Protein helps control hunger by providing a high level of satiety (feeling of fullness), and through the regulation of blood sugar and insulin levels. Some experts recommend consuming at least 10 grams of protein as a snack, and 20 grams at each meal.
How much protein is enough?
The Institute of Medicine recommends a diet with 10% – 35% of calories from protein. If you look at a plate of food, no more than ¼ of it should be protein.
- For the average non-exercising adult, the recommendation is 0.8 gram/kg* body weight.
- 150 lb. man = 54 gram of protein
- There is NO benefit to consuming more than 2 grams of protein/kg.
- Excessive protein may cause nausea, weakness, diarrhea, kidney problems for some people, and bone weakness.
Do I need extra protein to exercise or build muscles?
Additional protein intake is needed for endurance- and strength-trained athletes (this does NOT include most of us!). Since the majority of Americans already eat more than the recommended amount of protein, an increase is NOT necessary.
Is the timing of protein consumption important in helping build muscles mass and strength?
Resistance training leads to micro-tears in muscle fibers. Consumption of protein within 30 – 60 minutes before and after resistance training significantly increases muscle repair and protein synthesis.
- The key is to consume a portion of your daily protein intake (not an additional amount) before or after exercising.
- If using a protein drink, look for one that contains mainly protein hydrolysates (rapidly absorbed) along with carbohydrates.
- Protein powders and drinks have calories, too—100 – 200 calories/serving—so use them judiciously.
Snacks that provide approximately 10 grams of protein:
- Greek yogurt, ½ c (plain [add your own fruit], nonfat)
- Peanut butter, 2 Tb w/small apple or ½ banana
- Cottage cheese, ¼ – ½ c (non- or low-fat) with fruit
- String cheese, 1 stick with 5 whole grain crackers
- Protein bar, ½ or 1 (check the label)
- Egg, hard-cooked, 1
Meals with approximately 20 grams of protein:
- Lean meat, fish, or poultry, 2 oz.
- OR beans, 1 c (pinto, navy, black, etc.)
- With:
- Vegetables, ½ – 1 c
- Whole grains, 1 serving (1/2 c)
*To convert pounds to kilograms, divide your weight by 2.2.
For more answers to your fitness questions, check out my blog 9 Food Tips for Healthy Aging.