Importance of Protein in Older Adults #AMCoffee

Importance of Protein Calls for Doubling the Amount for Older Grownups


more protein for older adults

What we experience inevitably as we age are the biological changes in our bone density, muscle tone, skin elasticity and many more. It our Biologically driven body that goes through the aging process.

It is what life brings to us. However, there’s nothing to be sad about. What we could do to invigorate our lives is HOW we treat each change and WHAT we do to experience our daily living with even more energy.

One of the changes we experience as we age is a gradual muscle loss in our bodies, otherwise known as “sarcopenia”. The changes in the body due to this fact could be experienced in many different ways. Some of the relatives in my family were going through some “inexplicable” changes like water retention in their legs, which gave them huge pain to move around.

For quite some time, we could not figure out what was going on. Obviously, it would be easy to put them on medication, but as we know that alone could produce side-effects like never before.

What we’ve been doing is experimenting with foods in their diet and reading, reading, searching, learning from different studies and findings in the medical community and journals.

One of the “discoveries” for us was that as we age we gotta DOUBLE intake of PROTEIN to keep our bodies in ship-shape and functioning. That alone changed lives of my two relatives! Who knows, may be this would help someone from our readership as well.

Here’s what a lead researcher at the University’s Center for Translational Research in Aging & Longevity IL-Young Kim says about the role of the protein in our life as we age:

“As we age, we naturally lose muscle mass and strength due to a trifecta of reduced muscle response to protein intake, changing hormones and for some, less physical activity. […] his gradual loss of muscle mass has been credited with a litany of health problems, including:

• insulin resistance
• low bone mineral content and density
• falls and fractures, and
• even death

Selecting and including in your DAILY meal choices foods that are higher in protein – is the way to go!

Look below what could be done and what foods you could investigate for yourself to incorporate into your daily meal planning.



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  1. AM COFFEE – Sign In! HELLO, Everyone!

    What kind of Protein do you eat every day?

    Share some examples of the meals you prepare!

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    OK, so 50 is far from old. But when researchers throw around the term “older adults,” they generally mean 50-plus. And while sarcopenia really doesn’t hit full force until 65, gradual loss of muscle mass and function can start even before your 50th birthday, according to Kim.

    What’s more, research is increasingly showing that pumping up your protein intake – no matter your age – can boost your health.

    “Muscle plays an important role in whole-body metabolism in both young and old,” Kim says.

    For instance, in a recent study from the Pennington Biomedical Research Center, when people ate high-calorie diets, those who got 15 to 25 percent of their calories from protein stored 45 percent of the excess calories as health-building, metabolism-revving muscle.

    For someone on a 2,000 calorie-a-day diet, that would mean eating up to 125 grams of protein per day – roughly the equivalent of

    • a two-egg omelet for breakfast (20 g.)
    • chicken breast for lunch (30 g.),
    • Greek yogurt as a snack (17 g.),
    • and a salmon fillet for dinner (40 g.).

    Meanwhile, those who got only 5 percent of their calories from protein stored 95 percent of the excess calories as pure fat.


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    For maximal muscle, Kim says the majority of older adults need to consume about 1.8 grams of protein per kilogram of body mass per day.

    Kim recommends getting the bulk of your protein from animal sources such as beef, fish, milk and cheese. Animal protein sources contain all of the essential amino acids your body needs.

    While all amino acids help build protein (both in your foods and in your muscles), the human body cannot produce every kind and relies on diet to get the nine “essential” varieties – and if you don’t get those, good luck preserving your muscle.

    According to Kim, however, most adults tend to get less of their protein from animal sources as they age. And since plants rarely contain all the essential amino acids, that may also contribute to older adults’ reduced muscle mass.

    However, that’s not to say you can’t cut out or down on meat and get the protein you need. You just need to put forth a little bit of effort to make sure you still get all of the essential amino acids your muscles crave.

    Quinoa, chia and soy, for instance, are all “complete” proteins, meaning they contain all nine essential amino acids.

    Meanwhile, since even “incomplete” plant sources contain some essential amino acids, by mixing and matching your plants – basically just ensuring you’re eating different protein-packed plants at every meal – you can be confident that, come bedtime, you’ve gotten all nine of them.

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    Whatever protein you choose, get ready to enjoy an immediate health boost. After all, in the study, participants started building more muscle within just four days.

    Also, by adding strength training exercises into your healthy living routine (shoot for at least three times a week), you’ll not only build muscle, but you’ll wind up eating more protein without even thinking about it, Kim says.

    Since, in response to exercise, your body will work to convert your foods’ amino acids into muscle, it will automatically crave more protein.


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    This is an example what you could do with your smoothies. And I will have a series of these to show how protein could be added!

    Plant Protein Smoothie w/ Frozen Berries


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