Muscle Maintenance:
As we age, our bodies naturally lose muscle mass, a condition known as sarcopenia. Protein is the building block of muscle, and adequate intake helps prevent this muscle loss. Consuming enough protein can help maintain strength, improve balance, and enhance overall mobility.
Metabolic Health:
Protein helps boost metabolism, which can aid in weight management. It also helps regulate blood sugar levels, reducing the risk of type 2 diabetes.
Bone Health:
While calcium is often associated with bone health, protein also plays a crucial role. Adequate protein intake can help improve bone mineral density and reduce the risk of fractures.
How Much Protein Do You Need?
For adults aged 50+, in particular men, it is recommended to consume 1.2 – 1.6 grams of protein/kg of body weight per day (0.54 – 0.72 grams/pound body weight per day). For a 165-pound adult, this translates to roughly 90 – 120 grams of protein per day.
To build muscle past the age of 50, men need to eat enough protein AND do weight training. Additionally, as much as possible, try to consume 30 – 35 grams of protein within two hours of a workout.
Good Sources of Protein:
- Lean meats: Chicken, turkey, fish
- Dairy products: Milk, yogurt, cheese
- Eggs
- Legumes: Beans, lentils, chickpeas
- Nuts and seeds
- Soy products: Tofu, tempeh
Tips for Incorporating More Protein into Your Diet:
- Start your day with a protein-rich breakfast, such as eggs or Greek yogurt.
- Include a protein source in every meal and snack.
- Consider protein supplements, especially if you struggle to meet your daily protein needs through diet alone.
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