A few weeks ago Elan blogged about the challenge of getting enough protein.
I’ve been thinking about it lately in the context of aging and strength training. I know protein needs go up as we age, partly because our bodies are less efficient at using protein. We need more of it.
I also know that for most women, the opposite happens. Protein consumption goes down. That’s part of the story about aging and the loss of muscle mass.
And then I ran across this story in the New York Times.
How Your Protein Needs Change as You Age
“Protein recommendations for older adults are currently the same as those for younger adults, but some evidence suggests that those 65 and older may benefit from consuming more — at least 0.45 to 0.54 grams per pound, said Denise K. Houston, a professor of gerontology and geriatric medicine at Wake Forest University School of Medicine.
For a 185-pound adult, this higher recommendation translates to 84 to 101 grams of protein per day. You can get about that much if you eat one cup of cottage cheese, a cup of tuna salad on whole wheat bread, and a six-ounce chicken breast in one day. As with younger adults, regularly lifting weights, running or doing other vigorous activities will further increase the protein needs for older adults. You’ll also require more if you’re recovering from an infection, hospitalization, surgery or a period of bed rest, Dr. Phillips said.
Once you reach your 50s and beyond, you start to lose muscle mass, Dr. Phillips said, which can increase your risk of falling, bone fractures, hospitalization and earlier death.
A lack of physical activity is the biggest cause of muscle loss, but studies have also shown that aging muscles are less efficient at using protein to make new muscle fibers, Dr. Phillips said. And among those aged 71 and older, about 50 percent of women and 30 percent of men aren’t meeting even the lower federal recommendations for protein.”
I might start tracking protein consumption again, aiming for 125 grams daily. I’m doing more strength training these days. I want to build muscle.
It’s part of my gearing up for turning 60 (in 244 days–why yes, I’m counting!).
Do you have a strategy or plan for eating enough protein?
I don’t formally track my protein consumption. But I’m conscious of making sure there’s a decent amount in every meal I eat.