How Much Protein Do You Need As You Age
Muscle mass begins to reduce starting in your thirties. Known as sarcopenia, its the age-associated loss of muscle mass and function, says Roger Fielding, senior scientist in nutrition, exercise physiology, and sarcopenia at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. The general recommendation may not account for the fact that older adults need more protein to counter this muscle loss. Studies have shown a correlation between increased protein intake for older adults and improved cognitive function and physical health.
Roughly 50% of women and 30% of men 71 and older dont get enough protein, according to the 20202025 dietary guidelines. As you age and muscle mass begins to shrink, some experts recommend increasing protein intake to 11.2 grams of protein per kilogram of body weight beginning at age 40.
How Much Protein Should You Eat For Muscle Gain
If youre looking to beef up your biceps, protein is one major contributor.
According to a 2018 article, to see muscle gains you want to get in more protein than your body breaks down .
Participating in resistance exercises followed by eating quality protein keeps the net protein balance positive. And continuing that pattern regularly can lead to muscle growth over time. This is why a post-workout protein shake is a staple for many weight lifters to pack on the muscle.
But the actual amount of protein needed to build muscle seems to vary. Some research states that eating about 20 to 40 g of protein after resistance exercise and every 3 hours throughout the day can help you see some gains. Other research states that targeting a protein intake of 1.6 to 2.2 g/kg per day is ideal.
Daily Protein Needs For Seniors Still Unsettled
My mom is a little feather of an 84-year-old, quite thin and less than five feet tall. So I wasn’t surprised when her doctor told us recently to make sure she ate more protein, preferably at every meal or snack. Protein is good for building and maintaining muscle and bone. It’s also important for strength and function. A new study aimed to extend the benefits even further, to stroke prevention.
Researchers in China analyzed seven studies that included more than 250,000 participants who ranged in age from their mid-30s to their 80s. They were followed for an average of 14 years. People with the most protein in their diets were 20% less likely to have had a stroke during the study period than those with the lowest amount of protein in their diets. Even more impressive, the risk of stroke went down 26% for every increase of 20 grams of protein in the daily diet. The results were published online today in the journal Neurology.
According to the researchers, if everyone started eating more protein we’d see nearly 1,500,000 fewer stroke deaths per year globally.
That seems like a pretty important finding. Stroke is a major cause of death and disability. But should we buy it? Not yet, cautions Dr. Randall Zusman, a cardiologist at Massachusetts General Hospital and associate professor of medicine at Harvard Medical School.
“The findings are provocative and are hypothesis-generating, but I would say there are too many uncontrolled factors in the studies,” he says.
| Food |
Also Check: High Protein Low Carb Shakes
Tl dr On Protein For Pregnancy
Both you and your baby require protein to ensure healthy growth and muscle mass maintenance. The RDA states a 1.1 g/kg intake a day is sufficient.
But, other studies state those in early pregnancy and late pregnancy should be eating more protein at 1.2 to 1.52 g/kg per day.
Folks exclusively breastfeeding should also up protein around 1.7 to 1.9 g/kg per day.
Choose The Healthiest Sources Of Protein
Just about every type of food has protein. Some have more than others. Whether you eat meat or not, you can get enough protein from your diet.
Apart from protein, you might also want to think about what else you’re getting from protein-rich foods.
For instance, to limit saturated fat, you’d want to choose lean cuts of meat over fattier cuts. And to cut back on sodium, skip the processed meats like hot dogs and sausage.
If you’re trying to get more omega-3s, you might choose salmon, tuna, or eggs fortified with omega-3s.
If you need to get more fiber, look to beans, vegetables, nuts, and legumes.
To help lower the chance of getting heart disease, it’s a good idea to limit the amount of red meat, especially processed red meat, and eat more fish, poultry, and beans, according to researchers at the Harvard School of Public Health. Most nutritionists agree the best approach is to choose from a variety of protein sources.
If you’re watching your weight, try including protein with every meal. It will help you feel full longer. Spreading protein evenly across your meals is also good for your muscles, which is especially important as you get older and start to lose muscle mass.
Show Sources
You May Like: Easy High Protein Vegetarian Meals
If Youre A Strength Athlete
If you mainly lift weights, perform calisthenics or gymnastics, or do short, quick HIIT workouts , youll need a bit more protein to maintain and build muscle and keep body fat levels down.
Your level of protein may vary depending on your body type: if youre naturally broad and thick, youll most likely need a higher protein, lower carbohydrate diet, and if youre built more muscular and athletic youll be able to handle slightly more carbohydrates and less protein. If youre naturally thin and have trouble putting on muscle, youll most likely want to eat similar to an endurance athlete.
Your protein needs: 1-1.5g protein per pound bodyweight
Suggested macronutrient breakdown: 30-35% protein / 25-40% carbohydrate / 25-40% fat
How Much Protein Do I Need
To discuss how many grams of protein per day you need, its helpful to break it down into three categories or questions:
In general, if you just want to support overall health and longevity, consuming about 50 percent of your body weight in grams of protein per day is ideal. In this case, if you weigh 160 pounds, then getting about 80 grams daily from healthy protein sources is recommended.
Therefore, if youre eating three meals a day, you want to aim for about 25 grams from high-protein foods in each meal.
Second, lets say youre trying to really burn body fat fast and looking for the right fat-burning foods. This increases your protein requirements.
In fact, many people who hope to lose body fat actually have a protein deficiency, which is why its recommended to consume about 0.7 grams to 0.75 grams of protein per pound of body weight daily to burn fat and lose weight. Essentially, youre going to replace some of those extra carbohydrates in your diet with more sources of protein.
In this case, if you weigh 160 pounds, then multiply that figure by 0.75. At this weight, youll want to consume close to 100 to maybe 120 grams total daily. So if you eat four meals a day, aim to consume 25 to 30 grams worth of high-proteins foods.
Also Check: How Much Protein Is In Bananas
Where Does Protein Come From
The healthiest protein options are plant sources, such as soy, nuts, seeds, beans and lentils lean meats, such as skinless, white-meat chicken or turkey a variety of fish or seafood egg whites or low-fat dairy.
Meet your dietary protein needs with these whole foods versus supplements, which are no more effective than food as long as energy intake is adequate for building lean mass.
Manufactured foods don’t contain everything you need from food, and manufacturers do not know everything that should be in food.
Protein Increases The Thermic Effect Of Food
The thermic effect of food is the cost of digesting your food.
Essentially, it takes some energy to break food down, digest it, and turn it into energy. Protein has the highest cost of all the three macronutrients.
While the total effect that the thermic effect of food has on daily energy expenditure and weight loss is small, it is not meaningless and is important to note.
In one study, a high protein diet increased the thermic effect of food by roughly 6-8 kcals per hour when compared to a low protein diet, which may translate to ~50-75 calories per day .
However, not all studies show this large of an effect, and the thermic effect of protein is not likely responsible for most of its benefit, but it may be the cherry on top of adequate dietary protein during weight loss.
You can track things like the thermic effect of food, total daily energy expenditure, and macros with the NASM Weight Loss Calculator.
Recommended Reading: Does Protein Powder Help You Lose Weight
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.
Protein For Muscle Gain
While similar to the recommendations for weight loss, the recommendations for muscle gain are to consume between 1.2 and 2.2 grams of protein per kilogram of bodyweight per day.2 This amount is adequate to help muscles recover and build, but it is important to make sure you are also consuming enough calories overall to create a surplus. Working out hard and eating enough protein will not cause gains in muscle mass without eating enough calories overall.
Recommended Reading: Things To Add To Protein Shake
How Many Carbs Should A Type 2 Diabetic Eat Daily
How Much Is Enough? The American Diabetes Association recommends getting about 45% of your total calories from carbs. You should spread out your carb consumption throughout the day. Typically, that works out to about 45 to 60 grams of carbs per meal and 10 to 25 grams per snack, eaten twice a day between meals.
Optimal Daily Protein Intake For Healthy Sedentary Adults
For adults, the US Recommended Dietary Allowance for protein is 0.8 g/kg. However, a more appropriate statistical analysis of the data used to establish the RDA suggests this number should be higher: 1.0 g/kg.
Note that, contrary to popular belief, the RDA doesnt represent an ideal intake. Instead, it represents the minimum intake needed to prevent malnutrition. Unfortunately, the RDA for protein was determined from nitrogen balance studies, which require that people eat experimental diets for weeks before measurements are taken. This provides ample time for the body to adapt to low protein intakes by down-regulating processes that are not necessary for survival but are necessary for optimal health, such as protein turnover and immune function.
An alternative method for determining protein requirements, called the Indicator Amino Acid Oxidation technique, overcomes many of the shortcomings of nitrogen balance studies. Notably, it allows for the assessment of protein requirements within 24 hours, thereby not leaving the body enough time to adapt. Studies using the IAAO method have suggested that about 1.2 g/kg is a more appropriate RDA for healthy young men, older men, and older women.
Further evidence that the current RDA for protein is not sufficient comes from a randomized controlled trial that confined healthy, sedentary adults to a metabolic ward for eight weeks. The participants were randomized into three groups:
Three types of hypercaloric diets
| Macronutrients | |
|---|---|
| 41 | 41 |
Read Also: Does Protein Help Lose Weight
How Many Grams Of Protein Are Needed Daily
Related Articles
Protein is an essential nutrient important for growth and development in children and for muscle growth, repair and maintenance. Protein is also a structural component of your skin, organs and glands. Consuming too little protein can lead to loss of muscle mass, stunted growth, fatigue and changes in your skin and hair.
If youre overweight or obese, following a high-protein, low-carb diet may help you reduce your calorie intake for weight loss. Your individualized protein requirements are based on your age, gender and activity level.
Are You Getting Too Much Protein
Topics in this Post
Judging by all the protein bars, shakes and powders out there, you could be led to believe that you need a protein supplement. These products claim to curb appetite, help with weight loss and build muscle. But what’s the real story?
Contrary to all the hype that everyone needs more protein, most people in the U.S. meet or exceed their needs. This is especially true for males ages 1959. The Dietary Guidelines for Americans, 20202025 indicate that men in that age range are exceeding their protein recommendations, especially from meat, poultry and eggs. Even athletes often get more protein than they need without supplements because their calorie requirements are higher. With more food comes more protein.
Don’t Miss: How Much Protein In Bananas
Based On Weight And Activity
Other ways to get a more specific protein goal may consider lean muscle mass and/or physical activity level.
The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. One kilogram equals 2.2 pounds, so a person who weighs 165 pounds, or 75 kg, would need about 60 grams of protein per day.
However, your protein needs may increase if you are very active. The Academy of Nutrition and Dietetics, the American College of Sports Medicine, and the Dietitians of Canada suggest that athletes need more protein.
These organizations suggest that athletes consume between 1.2 grams and 2.0 grams of protein per kilogram of body weight per day, with endurance athletes at the lower end of this range and strength and power athletes at the higher end.
How Much Protein Should You Have A Day For Weight Loss
Protein is the one macronutrient that never gets a bad rep when it comes to losing weight. Thats because eating enough protein is shown to help weight loss.
Foods that are high in protein have a thermic effect, meaning they can boost your metabolism and increase use of energy. So increasing the percentage of protein in your diet can wind up increasing energy expenditure.
Protein is also the most satiating macronutrient, leaving you feeling full and satisfied after a meal. A small 2014 study on healthy women found that eating a high protein snack after lunch led to less afternoon hunger. And 100 fewer calories were consumed at dinner compared to those noshing on high fat and high carb snacks.Aiming to consume more than 1.2 g/kg per day has also been shown to boost fullness compared to the normal range .
You May Like: Protein Bars With 100 Calories
What Does 1530 Grams Of Protein In Whole Foods Looks Like
Eating a banana, Greek yogurt and a hard-boiled egg will get you 19 grams of protein on average. A 3-ounce chicken breast with a half-cup rice and a half-cup of vegetables amounts to 25 grams protein. An egg and bean burrito with a glass of milk is about 28 grams of protein.
As you can see, it’s easy to get the recommended 1530 grams per meal. Most people even athletes can reach their protein needs by including a serving of dairy at each meal and a piece of meat the size of a deck of cards at lunch and supper.
Protein should accompany fruits, vegetables and whole grains. Protein should not be the entire meal. If you feel like you might have increased protein needs, consider adding more beans, lentils, soy or seafood rather than processed supplements.
Kristi Wempen is a dietitian in Nutrition Counseling and Education in Mankato, Minnesota.
For the safety of our patients, staff and visitors, Mayo Clinic has strict masking policies in place. Anyone shown without a mask was either recorded prior to COVID-19 or recorded in a non-patient care area where social distancing and other safety protocols were followed.
Topics in this Post
What Should You Do
Research on how much protein is the optimal amount to eat for good health is ongoing, and is far from settled. The value of high-protein diets for weight loss or cardiovascular health, for example, remains controversial.
Before you start ramping up your daily protein intake, there are a few important things to consider. For one, dont read “get more protein” as “eat more meat.” Beef, poultry, and pork can certainly provide high-quality protein, but so can many plant foods including whole grains, beans and other legumes, nuts, and vegetables. The table below provides some healthier sources of protein.
Its also important to consider the protein “package” the fats, carbohydrates, vitamins, minerals, and other nutrients that invariably come along with protein. Aim for protein sources low in saturated fat and processed carbohydrates and rich in many nutrients.
One more thing: If you increase protein, dietary arithmetic demands that you eat less of other things to keep your daily calorie intake steady. The switches you make can affect your nutrition, for better or for worse. For example, eating more protein instead of low-quality refined carbohydrates, like white bread and sweets, is a healthy choice though how healthy the choice is also depends on the total protein package.
Don’t Miss: Best Whey Isolate Protein Powder
Optimal Daily Protein Intake For Older Adults
Sarcopenia is a muscle disorder. It is defined as an impairment of physical function combined with a loss of muscle mass. It is the primary age-related cause of frailty.
Frailty is associated with a higher risk of disabilities that affect your ability to perform daily activities, a higher risk of having to go to a nursing home, and a higher risk of experiencing falls, fractures, and hospitalizations.
The link between sarcopenia, frailty, and associated morbidities may explain why is associated with a greater risk of premature death and reduced quality of life. This isnt a rare issue, either: in the US, over 40% of men and nearly 60% of women over the age of 50 have sarcopenia, and more than 10% of people in their 20s.