In my previous post I gave a short insight into the importance of resistance training as a must-do activity required for healthy aging. This is one of the reasons the Rev5 fitness facility in Windsor is so popular with clients over 40. Next to exercise, diet is the second important component of a long and healthy life. Let’s look today at the most essential nutrient for muscle growth: protein.
The older I get, the more protein I need
As we age, our bodies are less able to use dietary protein, which means that seniors should consider increasing their daily protein intake. But how much do we need?
The current recommended intake is 0.8g of protein per 1 kg of body weight, however, a study published by the American Journal of Physiology Endocrinology and Metabolism shows that increasing the daily protein intake up to 1.2g per 1 kg of body weight may improve our body’s ability to build muscle.
Soups and stews if you can’t eat nuts and seeds
Fish, poultry, beans, dairy, nuts and seeds are only some examples of protein food sources. Due to often reduced appetite in the elderly, or decreased ability to chew and swallow because of dentures or cavities, adding beans and peas to soups, and stews can be a useful idea to boost the protein intake.
Part of the reason why many adults eat less protein is because as we age, we have a harder time digesting food, especially proteins, because our bodies slowly lose the vital digestive enzymes and stomach acid needed to digest food. This can often cause indigestion, bloating, gas or constipation.
Clean protein powder as an option
Although consuming whole, non-processed foods is a preferable way to obtain nutrients, if older adults are having difficulty consuming adequate protein, a reasonable, simple, easy way to maintain healthy muscle mass as we age is to supplement with protein. It’s important is to find a protein powder that is easy to digest, non-allergenic, and is not loaded with tons of sugar, artificial sweeteners, and preservatives.
Feel free to drop us a line if you’d like us to recommend one for you, or book a free trial if you’d like to visit the Rev5 progressive resistance training gym in Windsor.
Magdalena Wronska completed her MSc in Personalised Nutrition at CNELM in 2014 with distinction. Her dissertation topic was focused on the inflammatory pathways, linking obesity and depression (with specific focus on HPA). Magdalena has a passion for sport, sport nutrition and resistance training. She is currently undertaking Clinical Training as a last part of her Practice Diploma at CNELM. She lives and works in London as a Lecturer.