{"id":8041,"date":"2024-02-13T12:08:50","date_gmt":"2024-02-12T23:08:50","guid":{"rendered":"https:\/\/thepurefoodco.com\/?p=8041"},"modified":"2024-02-13T13:04:21","modified_gmt":"2024-02-13T00:04:21","slug":"protein-and-ageing","status":"publish","type":"post","link":"https:\/\/thepurefoodco.com\/blog\/protein-and-ageing\/","title":{"rendered":"Protein and Ageing"},"content":{"rendered":"\t\t
\n\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t

How more protein can help with healthier ageing <\/strong><\/h3>

As we live longer, people have begun asking how we can live better as we age. Staying active, healthy and social are all crucial interlinking elements of this, and excellent nutrition plays an essential supporting role.<\/p>

\u00a0<\/p>

On average, older people with a higher-protein diet maintain a healthier weight and muscle mass and reduce the risk of falls and serious illnesses[1],<\/a>[2]<\/a>. \u00a0It can be inferred that this can contribute to happier, healthier and more active later years [1],<\/a>[2]<\/a>.<\/p>

\u00a0<\/h3>

Why protein is especially important for older adults <\/strong><\/h3>

For the average person, muscle mass decreases around 3\u20138% each decade after the age of 30, and this rate is even higher after 60[3]<\/a>. Consuming an adequate amount of high-quality protein at each meal may prevent or delay the onset of Sarcopenia[4]<\/a>. It may also help with wound healing and fighting infection. With higher muscle mass and better overall health, older people can minimise falls, be social for longer[1],<\/a>[2]<\/a>.<\/p>

\u00a0<\/p>

On the flip side, not consuming enough protein may be a factor in the development of Sarcopenia,[5]<\/a>. This is linked to conditions that can seriously impact the daily lives of older people, such as physical disability, cardiovascular and respiratory disease, obesity[6]<\/a><\/p>

\u00a0<\/h3>

Recommended protein intakes<\/strong><\/h3>

As we age, the body\u2019s ability to build and maintain muscle from dietary protein decreases[7]<\/a>, so the current requirement of protein for older adults is much higher than for younger adults. Below compares protein needs across varied groups.<\/p>

\u00a0<\/p>
\u00a0<\/td>Dietary protein per kg bodyweight<\/strong><\/td>Protein amounts (g) for a75kg person<\/strong><\/td><\/tr>
Younger adults<\/strong>[8]<\/a><\/td>~0.8g<\/td>45-75g<\/td><\/tr>
Older adults<\/strong>[7]<\/a><\/td>1.2 \u2013 2.0g*<\/td>90-150g<\/td><\/tr>
Elite athletes[9]<\/a>.<\/td>0.95\u20131.8g<\/td>73.1-135g<\/td><\/tr><\/tbody><\/table>

*Up to 2.0g per kg body weight may be needed in cases of severe illness, injury or malnutrition[10]<\/a>.<\/em><\/p>

\u00a0<\/p>

Because of natural aging processes , medication, physical and cognitive impairment and other challenges, older adults often eat smaller meals on average. Many have little or no appetite \u2013 a condition called the anorexia of ageing[11]<\/a>. Unless these smaller meals have very high protein, it is much more difficult for older adults to meet their RDI for protein.<\/p>

\u00a0<\/h3>

Making the most of every meal<\/strong><\/h3>

Evidence suggests including 25-30 grams of high-quality protein per meal, including breakfast[12]<\/a>. This is because the body can only use a limited amount of protein at a time. If, for example, you rely on one meal for a daily protein intake of 60 grams, your body may only be able to use 30 grams, and the other half is wasted. On the other hand, if each meal and snack is protein-rich, your body can better use all the protein in the food or drink.<\/p>

\u00a0<\/p>

What does 25-30 grams of protein look like in real terms? Here\u2019s how some common protein-rich foods add up[13]<\/a>:<\/p>

\u00a0<\/p>
Food type<\/strong><\/td>25-30 grams of protein <\/strong><\/td><\/tr>

1 Grilled beef fillet \u2013 38.2g protein<\/p><\/td>

\u00a0\"\"<\/td><\/tr>
5 Eggs (average 6g protein per egg)<\/td>\"\"