Protein And Muscle
The loss of muscle is a significant concern for the elderly, however new research suggests that eating protein may be able to help.
Protein is defined as a macro-nutrient which is meant to keep you full for longer, but also to maintain growing muscle and assist in the improvement of strength. Certain dietary sources such as yoghurt, chicken, and eggs are rich in this nutrient.
However, for some people, it can be difficult to consume the right amounts, especially if they are above 60 years old. The more you age, the higher the risk of increasing muscle loss.
A recent study publish last May in the Frontiers in Nutrition journals suggests that the majority of elderly people do not get enough of the required daily protein necessary for muscle-building.
There are a few points to consider if you think you are not getting a decent amount of protein in your daily routine.
Eat protein as a snack between meals
Liam Mahoney, who is a nutritionist with Grenade.com said that people often at the majority of their protein near the end of the day. “To achieve the best results, you should be evenly consuming your protein intake throughout the day,” he said.
“The recommended daily allowance of protein is 45g for women and 55g for men, this is the minimum you should be consuming per day.”
He also says you should split these amounts throughout all meals of the day, even mid-day snacks.
“Protein consumption helps regulate your hunger hormones and keeps you fuller for longer, so by eating protein regularly throughout the day - particularly with breakfast - it can help with unnecessary snacking, contributing to a successful weight management regime.”
However, Mahoney said that the amount of protein needed in your body depends on many factors, such as muscle mass, age, and activity levels, and it is important to calculate how much you think you’ll need.