If Protein Is So Important For Elderly People Then Why Isn’t It More Known About And Advertised More
It’s tough to answer this question.
There’s likely to be a host of reasons as to why protein amount, quality and importance is not really mainstream knowledge.
However, the Wise Fitness Academy is trying to change that!
The current social paradigm pretty much accepts that elderly people will become more and more frail and will eventually require care.
What the paradigm doesn’t do is empower older adults to slow that process down dramatically using the appropriate methods.
Humans aren’t perfect. Lot’s of people still smoke despite knowing how harmful it is to health. Just because an idea or advice isn’t necessarily mainstream, it doesn’t mean that advice isn’t extremely important.
The science is unequivocal when it comes to protein quantity and quality for older adults and seniors. Be one of the few to heed the advice and reap the benefits.
Check Your Silversneakers Eligibility Instantly
SilverSneakers members can go to thousands of gyms and fitness locations across the nation, plus takeSilverSneakers LIVE online classesthat are designed for seniors of all levels. If you have a Medicare plan, it may include SilverSneakersat no additional cost.Check your eligibility instantly here.
Not eligible for SilverSneakers? You can still get 200+ free SilverSneakers On-Demand videos and stay in touch with us bycreating your online account.
Isopures Zero Carb Protein Powder
Review: Not only does Isopures protein powder contain 25 grams of protein and a wide range of flavors, it is also packed with added minerals and vitamins which are essential to maintaining good health for seniors.
Vitamin B12 and calcium are also included in this deal of a protein powder. It is specifically designed to increase the strength and density of your bones and muscles. The effects of Isopures protein powder have been backed by clinical studies.
- A mixture of whey protein isolate and milk isolate to keep you full after consumption.
- Contains a bit more sugar than other products on the list.
- 6 grams of carbs.
Don’t Miss: Which Meat Has The Highest Protein
Body Fortress High Protein Shake
- 40 grams of protein is higher than most alternatives
- Only a single gram of sugar
- Gluten-free ingredients
Its common for protein drinks to have between 15 and 30 grams of protein. Body Fortress is one of the few brands not afraid to kick things up a notch with an impressive 40 grams of protein per drink.
Of course, youll need to keep a close track of how much protein you consume throughout the day from food sources. You dont want to overindulge and experience any of the negative side effects of too much protein.
Each shake is 11 ounces and contains 180 calories and only 1 gram of sugar. That significantly reduced sugar ratio does affect the taste, but it makes it a somewhat healthier option for seniors who need to limit their sugar intake.
Navitas Organics Hemp Powder
In addition to offering 13 grams of hemp-based protein, Navitas Organic Hemp Powder is a good source of magnesium, iron, and fiber.
It also contains omega-3 and omega-6 fatty acids and all nine essential amino acids.
The powder is suitable for people who require gluten-free options and have digestive sensitivities.
Plus, it has an earthy, nutty taste with no chalky aftertaste and can be used as a flour substitute.
The powder also dissolves well, so it can be a delicious addition to smoothies, yogurt, and baked goods. You can even add it to dips, salads, and soups.
According to the companys website, Navitas Organics products are third-party tested to ensure quality and safety, though the name of the testing organization isnt disclosed.
Just keep in mind that its a bit lower in protein than other products on this list, which may be a drawback for some.
Recommended Reading: Protein Shake In The Morning Weight Loss
Now Sports Unflavored Whey Isolate
Although there are some great tasting protein powders and even some flavored like popular breakfast cereals, not everyone desires flavored products.
Besides, the versatility of protein powder extends beyond its traditional use as a shake. You can make protein pancakes, add it to oatmeal, mix it in your morning coffee, and more. So, you may not need or want a protein powder with added flavoring.
Moreover, the sweetness of some protein powders may be too much, making unflavored options a good choice.
The NOW Sports Unflavored Whey Isolate provides 25 grams of high quality whey protein isolate per serving. Its easy to mix into recipes or your favorite beverage.
This protein powder has almost 2,800 reviews on Amazon and earns 4.5 out of 5 stars.
Its available in two tub sizes. The powder is Informed Sport-certified, which means its been tested for banned substances.
Dymatize Iso100 Hydrolyzed Protein Powder
ISO100 belongs a spot on our list not just because its a low-calorie protein powder but because its a hydrolyzed whey isolate that improves absorption, allowing for a speedier muscle tissue repair process. Will it make a significant difference? Well, thats debatable. But when it comes to muscle-building supplements, any advantage is a good advantage. ISO 100 is also perfect for anyone whos sensitive to lactose, not to mention, itll mix perfectly without clumping.
Theres a nice 25g of protein, 0 fat, carbs, and very low-sugar as well, similar to the Isopure.
Many users all really like the flavor but youll have to decide which you like best if you opt for this low-calorie protein powder.
- Hydrolyzed whey protein isolate, whey protein isolate
- Natural and artificial flavors, salt, soy lecithin, sucralose, steviol glycosides
Who makes it
Dymatize produces some of the highest quality products, led by Dr. Rob Wildman, who has over 50 years of experience developing revolutionary products based on Real Science.
They test their product with elite athletes to ensure theyre top-notch.
Read Also: Protein Drinks For Dialysis Patients
Do Old People Really Need Protein Powder
Dietary supplements play a key role in maintaining a healthy lifestyle. If you are a young person with a fast metabolic rate, who is also aiming to bulk up, it is extremely easy to get all of the needed vitamins, minerals and macro nutrients because you do not care about cholesterol levels and calories as much.
With age, these things change and people need to watch over their blood sugar levels, cholesterol and many other deficiencies. This leads to a general decrease in the consumption of foods, meaning less minerals and vitamins.
Supplements are often isolated products that do not contain anything else than you need. Generally speaking, 4 whole eggs can do the same as a protein shake would, but they contain 4 times the cholesterol. If the person has the time and energy to cook and strictly follow a diet, then supplementing it with protein powder would be unnecessary.
On the other hand, it is extremely convenient to drink half a protein shake when you feel like you havent consumed enough protein for the day. It is a much smarter alternative to boiling, peeling eggs and removing the yolks in order to consume only the whites.
Regardless of age, a healthy human being, depending on diet and activity, should consume anywhere between 10 % and 30 % of their calories from protein sources.
Egg protein is a good option: Take a look at the best egg protein powders on the market.
Best Protein For Seniors
About 30% of older adults consume less protein than is adequate for their health. Protein is essential for muscle health, among others, and inadequate protein intake among seniors combined with their inclination for a more sedentary lifestyle puts them at risk for muscle deterioration, compromised mobility, slower recovery from illnesses, functional impairment, and, consequently, greater dependence on others/loss of independence.
Whether healthy or unhealthy, seniors need to eat more protein than when they were younger. More protein is necessary to maintain muscle mass, muscle strength, bone health, and other physiological functions. Increased protein intake is even more important for older adults who are losing weight, facing hospitalization, or dealing with an illness , as their aging bodies are already less efficient in processing protein and these stressful periods only make matters worse.
Age-related loss of muscle mass cannot be prevented, even with increased protein intake. But the opposite not eating enough can exacerbate muscle loss.
You May Like: Vital Proteins Collagen Creamer Review
Gastrointestinal Responses To Protein Ingestion: Effects Of Aging
Appetite and food intake in free living humans are dependent on a complex interplay of environmental factors and central and peripheral physical mechanisms. The latter mechanisms include intra-gastric and small intestinal sensory and motor functions and their interactions . Their study has been a focus of our group. We have used whey protein drinks and intra-duodenal infusions of whey protein to investigate peripheral responses to protein in young and older adults and have identified a number of age-related differences between these age groups in gastrointestinal responses to protein ingestion. These studies have involved older people predominantly of Anglo-Saxon background. The doses of oral whey used have mainly been 30 gm and/or 70 gm, which is of significance as 30 gm appears to approximate the amount required in older people to stimulate muscle protein synthesis , while higher doses are used by some older people.
Older people have reduced appetite compared with young adults and consume less food. There is no change, however, with aging in the preference for particular macronutrients i.e., the percentage of total energy ingested as protein does not seem to change with increasing age .
How Much Protein Should I Take Daily
Adults should consume 0.75 g of protein per kilo of body weight a day, equivalent to 0.36 grams of protein per pound of body weight.
On average, this means females should have around 45 g and males 55 g per day.
However, there is a range of factors that may influence how much protein a person needs, such as exercise, health, and fitness goals. People should speak with a registered dietician or other healthcare professional for personalized advice.
Don’t Miss: Tropical Smoothie Plant Based Protein
How Many Older People Need Supplements To Reach The Recommended Protein Intake
It is unclear how many older adults consume less than the recommended protein intake , but probably a substantial proportion. The U.S. NHANES study of 20034 reported dietary protein intake substantially lower in healthy older than young adults in people over 70 years, mean total protein intake was 64.7 gm with a mean intake of 1.0 gm/kg ideal body weight, 27% and 23% respectively, below reported intakes in adults 1930 years . Over 75% of people over 70 years reported intakes of less than 1.2 gm/kg ideal body weight . Similarly, in the Quebec NuAge study, the mean protein intake of older subjects was very close to 1 gm/kg/day .
What Do We Mean By Protein Quality
It’s important to briefly discuss protein “quality”
Protein quality simply refers to the amount of amino acids present in the food or drink you are consuming.
Now the best protein drink for elderly people will include good quality protein . But what about other foods that we are eating as part of our diet?
For example all meat products contain all 20 amino acids making it a source of high quality protein.
The same goes for dairy products.
However, the same cannot be said for plant based foods. Most plant based foods only contain a certain amount of the amino acids. They may only contain 12 of the 20 amino acids needed to make 1 complete protein molecule. Some more and some less.
For that reason, those who don’t eat meat or dairy as part of their diet need to pay closer attention to ensuring they get a good amount of quality protein into their diet.
Vegans for example need to eat a bigger array foods to ensure that they are getting all 20 amino acids needed for muscle growth and repair.
As a nutritionist, the modern day extreme narratives regarding diet are very frustrating. Lot’s of my new clients will come to me and talk about how they’ve become a vegan for better health.
Eating lots of plant based foods is great, but totally eliminating other food groups can very easily lead to deficiency.
Introducing a glass of milk as part of your breakfast routine is a great way to boost your consumption of quality protein.
Recommended Reading: How Many Grams Of Protein In Peanut Butter
Are Protein Shakes Good For Older Men
Protein shakes are often promoted as being beneficial for older men, as they can help to build and maintain muscle mass. While protein shakes can be a helpful addition to the diet of older men, it is important to remember that they are not a miracle food and should not be relied on as the sole source of nutrition. Older men should focus on eating a balanced diet that includes a variety of healthy foods, in addition to protein shakes, to ensure that they are getting all the nutrients they need.
Experts believe that even healthy seniors require more protein to maintain muscle mass. A third of older people do not eat enough because of a lack of appetite, difficulty with teeth, impaired taste, or swallowing issues. According to experts, consuming a high protein diet reduces the risk of aging adults losing their functional ability. According to the most commonly cited theory, the body weight per day should consist of 0.7 grams of protein per kilogram . In 2013, the American Academy of Pediatrics advised that healthy older adults consume between one and 1.2 grams of food per day. A specific amount of medication is required depending on the disease, its severity, and a variety of other factors. Dr. Elena Volpi recommends that older adults consume between 25 and 30 grams of protein per meal.
Optimum Nutrition Gold Standard Casein Benefits And Effectiveness
Aminogen is a blend of enzymes that may improve nutrient absorption a 2008 study in the Journal of the International Society of Sports Nutrition found that men who took Aminogen with whey concentrate had an increased absorption rate, as measured by the amino acids in their blood and urine.
So a lot of people like it when protein powder contains Aminogen or other digestive enzymes.
There are some ingredients that could cause issues for certain users: theres soy, there are artificial sweeteners, and there are three kinds of gums, which can cause digestive issues. If they dont for you, its likely not worth worrying about.
Otherwise, as noted above, the benefits of casein are that it digests more slowly and its more filling. One thing thats really important to note here is that the first ingredient in Gold Standard Casein is micellar casein, which is when the protein is encased in a globular structure called a micelle.
That means its a little more bioactive, but its extra noteworthy because not all casein protein powders have micellar casein as the sole source of protein. This, coupled with the enzymes, could be why Gold Standard is worth the slightly higher price.
Also Check: High Protein Low Fat Low Carb Foods
Protein Supplements Can Be An Easy Way To Boost Your Daily Protein Intake
Though you can get protein from most foods, its not always easy to manage the daily intake doses, and mostly, it also depends on your health conditions. If you are able to chew, how much of an appetite you have, and GI issues can interfere with your protein intake.
High protein supplements are an easy and convenient way to manage your protein levels, and you can choose between different forms such as protein drinks, protein powder or protein bars.
What Risks Are Associated With Protein Powders
For most people, theres little direct harm in consuming protein powders, and there can be a time and a place for the convenience and simplicity they offer, says Harbstreet. Depending on lifestyle, budget and performance or training goals, can be one of many useful tools.
However, she adds that protein powders carry a risk of heavy metal contamination. In fact, one study found 40% of 133 protein powder products tested had elevated levels of heavy metalsBandara SB, Towle KM, Monnot AD. A human health risk assessment of heavy metal ingestion among consumers of protein powder supplements. Toxicol Rep. 2020 7:1255-1262. . Finding a brand that uses third-party testing for its products may ease this concern. Additionally, regularly consuming more protein than necessary can come with its own set of risks, namely an increased risk of kidney stones.
A 2021 review also found chronic use of whey protein supplementation without professional guidance can lead to adverse health effects, particularly on liver and kidney functionVasconcelos QDJS, Bachur TPR, Aragão GF. Whey protein supplementation and its potentially adverse effects on health: a systematic review. Appl Physiol Nutr Metab. 2021 46:27-33. . Experts also note that the additional calories from protein powders can add up quickly, potentially leading to weight gain.
|Compare Best Protein Powders|
Recommended Reading: Dymatize Iso 100 Whey Protein Powder
How To Use Protein Powder
Keep in mind that protein powder should not be used to replace healthy sources of protein in your diet, because high protein foods also provide other valuable nutrients such as fiber, vitamins, and minerals.
Still, supplements can be an easy and convenient way to increase your protein intake, as there are many ways to use protein powder.
The simplest way is to mix it with a beverage, such as water or milk, or blend it with other ingredients, such as fruits and veggies, to create a smoothie.
You can also mix protein powder into simple foods such as yogurt, oatmeal, or dips.
If you feel like getting creative, experiment with using protein powder as an addition or substitution in your usual recipes. For example, you can use protein powder in soups, veggie burgers, pancakes, and baked goods.