for our info: How Your Protein Needs Change as You Age

[elleng]

*Older adulthood
Protein recommendations for older adults are currently the same as those for younger adults, but some evidence suggests that those 65 and older may benefit from consuming more — at least 0.45 to 0.54 grams per pound, said Denise K. Houston, a professor of gerontology and geriatric medicine at Wake Forest University School of Medicine.

For a 185-pound adult, this higher recommendation translates to 84 to 101 grams of protein per day. You can get about that much if you eat one cup of cottage cheese, a cup of tuna salad on whole wheat bread, and a six-ounce chicken breast in one day. As with younger adults, regularly lifting weights, running or doing other vigorous activities will further increase the protein needs for older adults. You’ll also require more if you’re recovering from an infection, hospitalization, surgery or a period of bed rest, Dr. Phillips said.

Once you reach your 50s and beyond, you start to lose muscle mass, Dr. Phillips said, which can increase your risk of falling, bone fractures, hospitalization and earlier death.

A lack of physical activity is the biggest cause of muscle loss, but studies have also shown that aging muscles are less efficient at using protein to make new muscle fibers, Dr. Phillips said. And among those aged 71 and older, about 50 percent of women and 30 percent of men aren’t meeting even the lower federal recommendations for protein.

Such a shortfall can occur because older adults usually consume less than they did when they were younger, and may have difficulty chewing or a decreased ability to cook, or afford, protein-rich foods, Dr. Houston said.

Foods like yogurt and eggs are good options, Dr. Houston said, because they’re rich in protein and simple to prepare and eat.

And because people often skimp on protein at breakfast, it’s worth paying extra attention to this meal, especially for older adults, said Samaneh Farsijani, an epidemiologist at the University of Pittsburgh School of Public Health.

Instead of having a piece of toast and orange juice (which supplies five grams of protein), you can consider a cup of Greek yogurt with berries (22 grams); a peanut butter sandwich on whole wheat bread with a glass of milk (23 grams); or a breakfast burrito with eggs, beans and cheese (39 grams).

One caution, Dr. Houston said: Those with chronic kidney disease or otherwise impaired kidney function are often advised to watch how much protein they eat because consuming protein makes your kidneys work harder. Such people should work with their health providers to plan a balanced diet, she said.

https://www.nytimes.com/2023/11/30/well/eat/protein-age.html

While not specifically mentioned, hope we get credit for all the good stuff - - protein in ICE CREAM!!!

[bucolic_frolic]

1. Not that I didn't realize it. That article is all over the lot.

They want us to eat 101 grams, or .54g per pound. Speak mitt ze English?

Then they switch to cups of protein and ounces of protein, then back to grams of protein.

I don't see the word "lean" anywhere. Older folks at risk of fatty liver, cholesterol. Eggs and cheese might not be the best recommendation for them. And are we still advised to keep red meat on the light side?

[IcyPeas]

2. That seems like a lot of protein for one day.

I don't really keep track ... but there are days I probably only get 20 grams (and thats if i drink a protein shake).

I've always eaten more carbs than protein. I know that's not ideal though.

[Diamond_Dog]

3. For many years

I tried to get my elderly mom to eat more protein and fruits and vegetables. She was type 2 diabetic and her favorite meal was a box of cookies. We tried meals on wheels but she said they were terrible (too many vegetables) and threw them away, so we discontinued them. Ditto with protein shakes. She’d happily eat a tuna salad if I came over and fixed it for her, however, and many times she’d ask me to go fetch her a fast-food hamburger.

I finally just had to throw up my hands because her response was always, “Im OLD and I’ll eat what I want!”