Key Nutrient Keeps Seniors STRONG
One of the worst parts of getting older is losing your strength.
At first, it shows up in the little things… like when you can’t open the pickle jar, or when you can’t carry quite as many bags of groceries.
But in the bigger picture, age-relatedmuscle loss (also called sarcopenia) increases your risk of falling, fractures, loss of independence, and ultimately, death.
There is ONE KEY NUTRIENT to help make sure you keep your strength – and your independence – as you get older.
The only problem?
Most seniors aren’t getting nearly enough.
Muscles aren’t just for bodybuilders and guys who want to look buff on the beach.
Sure, they look nice, but they serve a MUCH bigger purpose.
Keeping those muscles as you get older is a BIG factor in maintaining your long-term health and quality of life.
Protein is a big part of that process. It is made up of amino acids, which are the building blocks of muscle.
And according to a recent study, most older people aren’t getting NEARLY enough.
In a study published in the Journal of Nutrition, Health & Aging, researchers examined data collected on over 11,000 adults over 51 years old, over a nine-year period.
Nearly 50% of the individuals weren’t consuming enough protein – and they were paying the price. Those individuals had significantly more functional limitation.
Specifically, they were more limited when:
- Stooping, crouchingor kneeling
- Sitting or standing for long periods
- Walking up a flight of steps
- Or fixing dinner.
Folks, these aren’t herculean tasks… they’re the activities of daily living!
The same people who didn’t get enough protein were also more likely to be deficient in other key nutrients as well, like vitamins C, D, and E, and minerals like zinc and selenium.
This study was based on the recommended daily allowance, which is .8 grams per kilogram.
But in general, older adults should be getting closer to 1.2 grams per kilogram in order to help stay ahead of age-related muscle loss.
Here’s how to calculate how much protein you should be getting:
- Divide your weight by 2.2 (to convert pounds to kilograms).
- Multiple that answer by 1.2 (the amount of protein older individuals should be getting).
Based on that equation, a 200-pound man would need to consume 109 grams of protein per day.
The best sources of protein include beef, chicken, eggs, and dairy.
