So How Much Protein Should Older Adults Get
Generally, the protein recommendation for adults is to consume 0.8 grams of protein per kilogram of bodyweight more active women should be getting 1 to 1.2 grams of protein per kilogram. That translates into 54 to 68 grams of protein per day for a 150-pound woman.
Again though, people who are older likely need a bit more than that to help maintain their muscle mass. There aren’t specific dietary requirements yet, but research suggests that eating as much as 0.4 grams per kilogram of bodyweight at intervals spread out by a few hours may enhance the body’s appropriate use of protein to maintain skeletal muscle mass as best as possible. âThis would be just over 25 grams of protein per mealâand at one snackâfor a 150-pound women,â says Jones.
That’s…a lot of protein. It’s also a big change from the above-mentioned existing recommendations, so it’s a good idea to talk to your doctor or registered dietitian before trying it yourself.
If you get the all-clear, Dewsnap recommends breaking down the increase to make it feel more digestible. âIt can be helpful to think of this as a per meal protein recommendation so itâs not overwhelming and to ensure you get enough in over the course of the day,â she says. Spreading protein throughout the day may also help the body digest and utilize it better, as opposed to all at once or in very large doses.
Enhances Lean Body Mass
Pretty much everybody wants more lean body mass and less fat mass. Why? Lean body mass burns more calories and gives you a more fit and toned body.
Your lean body mass, also known as fat-free mass, is calculated by subtracting your body fat weight from the total weight of your body. While the weight of your organs and skeletal system remains fairly consistent, the skeletal muscle aspect of your lean body mass can change from month to month or even from week to week.
This makes skeletal muscle a vital aspect of your lean body mass.
If you want to increase your metabolism, building more skeletal is one of the most well-researched ways to boost your calorie burning
How Much Protein Do You Need Per Day
As with most things in nutrition, theres no simple answer. Your ideal intake of calories and protein depends on your health, body composition, main goal, and the type, intensity, duration, and frequency of your physical activity. And even taking all this into account, youll end up with a starting number, which youll need to adjust through self-experimentation.
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Optimal Daily Protein Intake For Athletes
If youre physically active regularly, you need more protein daily than if you were sedentary. The American College of Sports Medicine, the Academy of Nutrition and Dietetics, and the Dietitians of Canada recommend 1.22.0 g/kg to optimize recovery from training and to promote the growth and maintenance of lean mass when caloric intake is sufficient. This recommendation is similar to that of the International Society of Sports Nutrition : 1.42.0 g/kg.
Importantly, it may be better to aim for the higher end of the above ranges. According to the most comprehensive meta-analysis to date on the effects of protein supplementation on muscle mass and strength, the average amount of protein required to maximize lean mass is about 1.6 g/kg, and some people need upwards of 2.2 g/kg. Those of you interested in a comprehensive breakdown of this study will find one in NERD #34 .
However, only 4 of the 49 included studies were conducted in people with resistance training experience . studies in athletes found different numbers: on training days, female athletes required 1.41.7 g/kg the day following a regular training session, male endurance athletes required 2.12.7 g/kg two days after their last resistance-training session, amateur male bodybuilders required 1.72.2 g/kg.
Since higher protein intakes seem to have no negative effects in healthy people, one may want to err toward the higher amounts. For most athletes , the ISSN range will work well:
What Are The Best Sources Of Protein For These Unique Needs
Animal-based protein sources tend to be more easily utilized by the body compared to plant-based protein sources, but that absolutely does not mean to count out plant-based protein, says Dewsnap.
Some of your best healthy protein options include eggs, which are one of the most bioavailable sources of protein and can be utilized in a variety of ways. One large, whole egg contains around six grams of protein. Lean meats like chicken, turkey, and fish are great healthy protein sources, as are protein-rich whole grains like quinoa and farro, soy and tofu, tempeh, lentils, and other minimally-processed plant proteins.
Protein powder mixed with high-protein milk like dairy or soy milk can also help older women get the most bang for their buck if their appetites are low, Dewsnap adds. âNuts and seeds contain protein in smaller amounts and are higher in fat and calories but carry a plethora of nutrients, which help to make them a great snack option or crunchy topping,â she says.
TL DR: “Bulking up” on protein isn’t just for the gym. It’s something that can help you live a longer, healthier life. Just talk with your doctor about the specific amounts you should aim for to ensure you’re doing it healthily.
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Hunger Satiety And Appetite Mechanisms
Appetite control mechanisms have been suggested to be dependent on the individualâs body mass status and age . The most consistent finding is that hunger and appetite tend to be reduced in older individuals . Yet, it remains to be determined how the foods high in plant proteins influence physiological, sensorial and psychological responses, and whether they change with body weight status and age. Because of the sparsity of evidence, studies with younger participants have been included in the following section of this review.
Signs Youre Not Eating Enough Protein
Not all women need to closely monitor their daily protein intake. Counting can be helpful if your client has very specific fitness goals or struggles to balance macros or lose weight. For the rest of us, it may just take greater awareness to realize if weâre not getting enough protein-rich food:
Feeling unusually fatigued or weak
Brittle or damaged hair and nails, flaky skin
Being hungry a lot of the time
Getting sick a lot or staying sick longer than expected
Slow healing of wounds
Edema, swollen feet or hands
Check out this post on the ISSA blog about protein myths to learn more about this vital macronutrient and why itâs hard to get too much.
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Women And Protein An Essential Guide
Reading Time: 8 minutes 45 seconds
Protein, especially how much of it to eat, is a topic of hot debate in fitness and nutrition circles. Unfortunately, most of the discussion is geared towards men, specifically men interested in hypertrophy.
Womenâs nutritional and fitness needs are different. While there are indeed some tough and incredible female bodybuilders going for big muscle mass gains, most of your female clients will have different goals. And that leaves women with a lot of questions trainers need to be ready to answer:
How much protein should I be eating?
Will too much protein make me bulkier or fat?
Is eating too much protein unhealthy?
Should I try a protein shake?
And so on the questions are nearly endless. While we canât answer all of them here, let us give you some of the most important information to pass on to your female clients who are confused about protein.
Protein Intake For Women
Protein is a key macronutrient for overall health, and becomes even more important for athletes and those who like to hit the gym. While many foods are sources of protein, supplements are another way to meet your protein goals. Womens protein needs change throughout the lifespan, especially if training, pregnant, or breastfeeding, the average woman needs about 0.8g of protein per kilogram of bodyweight each day. The RDI for the average female sedentary female is about 46 grams per day.
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How Much Protein Do You Really Need
11 Nov 2022
From protein powders to bars and high-protein diets, were eating more protein than ever. But do we really need to be consuming quite so much?
Protein shakes and bars were once the domain of fitness fanatics. But with the rise in the popularity of high-protein diets, the sports nutrition market has exploded its estimated to have nearly doubled in size since 2012.1
Today, many of us see high-protein foods as a simple way to support a healthy, active lifestyle, so were sprinkling protein powders into our smoothies, tucking into protein-rich ready meals and high-protein energy bars.
Women Protein Intake For Weight Loss:
Although 0.8 g per kg of body weight is sufficient protein for a sedentary woman, research shows that consuming more protein at 1.2 to 1.6 g/kg of body weight can help with weight loss.Foods high in protein slow down the digestion process, allowing our brain to realize what we are thinking more fully, and digestion requires more calories.
Satisfactorily, a high-protein diet will also reduce your chances of eating too late.
Remember that a negative calorie balance is an essential factor in weight loss Adding more calories to protein will protect your lean mass and target fat loss.
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So What Should Women Eat When It Comes To Protein
As noted above, if you aim to include a protein choice at every meal and snack throughout the day, you will get the protein your body needs to repair, rebuild, and thrive. Remember that not all these choices need to be full protein choices . You can consume some protein choices in your snacks to save time and money, since many require no cooking and are affordable.
Here is a sample meal plan for one day to give you an idea of how this can work:
1 egg, 1 cup egg whites, spinach, chopped tomatoes and seasoning of choice, eaten with a slice of Ezekiel sprouted grain bread
2 tbsp natural peanut butter with an apple or banana
White Bean and Tuna Salad: ½ cup canned, rinsed, white beans, with 1 can drained tuna, over mixed greens, topped with Balsamic vinegar.
Have with ½ cup to 1 cup berries
Peanut Butter Cookie Larabar
½ cup Hummus with baby carrots and sliced cucumbers
1 serving Whey or Vegetarian Protein powder in water
4 oz baked Salmon, 2 Cups steamed broccoli drizzled with olive oil, and 1 Cup baked butternut squash
What Does Protein Do
Protein is just one of a complicated set of molecules that do all kinds of jobs in your body. In many ways, protein is one of the many building blocks that make you into who you are.
These molecules make up your hair, nails, bones, and muscles. Protein gives tissues and organs their shape and also helps them work the way they should.4
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Optimal Daily Protein Intake For Infants
The adequate protein intake of healthy infants aged 06 months, based on their average weight and milk intake, is 1.52 g/kg.
The average protein intake of healthy infants aged 712 months is estimated at 1.6 g/kg, assuming that half their protein comes from breast milk and half from complementary foods. Yet the RDA is set at 1.2 g/kg for this age group based entirely on studies conducted in toddlers and children.
Preterm infants need to be fed enough protein to promote growth rates similar to those observed in healthy fetuses growing in utero. The following daily intakes have been recommended based on gestational age:
Moreover, a systematic review by the Cochrane Collaboration reported greater weight gain and higher nitrogen accretion in preterm infants whose protein intake was 3.04.0 g/kg, compared to lower daily intakes. These findings were echoed by another systematic review of 24 clinical trials.
Since breast milk doesnt contain enough protein to meet these requirements, complementary supplementation is standard practice.
Breast milk is considered the optimal source of nutrition for infants and is recommended as the exclusive source of nutrition for non-preterm infants aged 06 months. However, not all infants can breastfeed. Infant formulas provide an alternative, but there are considerable differences in composition from breast milk. One such difference is the protein content, which tends to be higher in formula.
What About Protein Powders And Supplements
Another way to get protein is through a dietary supplement, although whole foods should always be the primary nutrients in a healthy diet. A protein supplement is just that, meant to supplement a diet. Your client may benefit from supplements if she struggles to get enough protein for various reasons: limited time to cook, not motivated to cook, or a vegan diet.
Some protein supplements you can recommend include whey protein or casein powders. Pea protein, hemp protein, or rice protein powder are options for vegans. There are also more specialized supplements, like branched-chain amino acids, for clients trying to restrict calories or meet specific training goals.
Protein can be confusing for your clients, especially women because most research and discussion are geared to men. Help your female clients by providing this important information about how, when, what, and how much protein to eat for health, body composition, strength, and fitness.
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Why Do We Need Protein
Proteins are present all throughout the cells in our bodies and are necessary not only for growth and development, but also for our bodys daily tasks. Our body depends on protein for many tasks, like adequate flow of blood and oxygen through the body, creating enzymes that digest and help absorb our foods, and for regulating our hormone levels.
When we exercise and push our muscles to the limit, we cause tiny microtears in the muscle tissue. To repair and grow, our muscles require protein from our diet. Similarly, protein is a key requirement for healing after an injury or surgery.
How Did We Calculate Your Protein Intake
Bodybuilding.com’s protein calculator starts with the Mifflin St. Jeor equation, which is considered by our nutritionists and dieticians to be the “gold standard” of calorie calculators. Here’s how it works:
Calculate basal metabolic rate , or the calories your body burns simply by being alive. For men: 10 x weight + 6.25 x height â 5 x age + 5 For women: 10 x weight + 6.25 x height â 5 x age -161
Then, this BMR count is multiplied, depending on your activity level:
Sedentary = 1.2
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Optimal Daily Protein Intake For Children
The protein RDA is slightly higher for children than for adults: 0.95 versus 0.8 g/kg. This difference makes sense considering that children are still growing and need more protein to facilitate the process. , however, the RDA may underestimate true requirements.
Use of the technique in children aged 611 years has suggested that around 1.5 g/kg would make for a more appropriate RDA. Protein requirements are likely higher in children involved in sports and other athletic activities.
There are no long-term studies on optimal protein intake since it would be unethical to deprive children of the protein they need for their development and various physiologic and metabolic functions.
Children require at least 1.5 grams of protein per kilogram of body weight per day . An unknown amount of additional protein is likely required by children who are involved in sports or otherwise regularly active.
Enu Shakes Are A Great Way To Add Protein To Your Diet
If you are a senior woman looking to introduce more protein into her diet, look no further than ENU Nutrition. We are dedicated to producing meal replacement shakes that can be used as part of a healthy diet. Ask your doctor or dietitian about adding a meal replacement shake for seniors to your daily routine. Call ENU at 266-6733 to learn more about how our nutritional shakes can add a healthy protein boost to your diet.
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Start Strength Training Asap
Let’s get real: Strength training is kingespecially when it comes to building and preserving your muscle mass. Priore dubs it “the most important habit you can develop to increase muscle mass at any age.”
Performing exercises that have “progressive overload,” which means bumping up the intensity of the movement by slowly increasing the time, number of reps, or weights, helps you build back muscle mass. According to Priore, “Other benefits include having more energy throughout the day, added prevention of arthritis , improved posture, and better flexibility.”
If you’re a newbie to strength training, work it into your fitness routine two to three times a week for 30 to 45 minutes.
Other Circumstances That Can Increase Protein Needs
Regardless of muscle mass and physique goals, those who are physically active need more protein than those who are sedentary.
If your job is physically demanding or you walk a lot, run, swim, or do any sort of exercise, you need to eat more protein.
Endurance athletes also need significant amounts of protein about 0.50.65 grams per pound of body weight (
This can help prevent osteoporosis and sarcopenia, both of which are significant problems among older adults.
People recovering from injuries may likewise need more protein .
People who are physically active, as well as older adults and those recovering from injuries, have significantly increased protein requirements.
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