Boomers Need More Protein Than Other Generations, Here’s Why

Protein is needed more and more as we age. It helps combat muscle loss, which begins in our 30s and 40s and speeds up after 60. Severe muscle loss, known as sarcopenia, can lead to serious health problems like falls, fractures, and physical disabilities.
Consuming an adequate amount of protein can help minimize this muscle loss. While protein supplements can be useful, getting protein from daily meals is best. Here are 12 important points about protein intake for aging folks.
Importance Of Protein

Protein is essential for seniors to maintain muscle mass. As we age, muscle loss accelerates, making protein intake even more important.
Sarcopenia Risks

Sarcopenia, the loss of muscle mass with age, can lead to falls, fractures, and disabilities. These issues can severely impact mobility and quality of life.
Insulin Resistance

Sarcopenia can also contribute to insulin resistance. This condition is a precursor to Type 2 diabetes, making muscle maintenance important for overall health.
Protein To Combat Muscle Loss

Consuming enough protein can help slow or minimize muscle loss. This can be achieved through a balanced diet or supplements if necessary.
Recommended Protein Intake

Federal guidelines suggest at least 0.8 grams of protein per kilogram of body weight daily. However, many experts recommend higher intake for optimal health.
Higher Needs For Seniors

Some experts say adults over 65 should aim for 1 to 1.2 grams of protein per kilogram of body weight. For someone weighing 150 pounds, this means 68 to 82 grams of protein daily.
Individual Needs Vary

Protein needs can vary based on health conditions and activity levels. One could always consult a healthcare provider before making dietary changes for more personalized advice.
Spreading Protein Intake

Distribute your protein intake throughout the day. This helps the body absorb and utilize the protein more effectively.
Sources Of Protein

Focus on getting protein from whole foods like fish, dairy, meat, eggs, and poultry. Plant-based sources like nuts, beans, and lentils are also beneficial.
Supplementing Protein

If you can’t meet your protein needs through food, supplements can help. Whey protein is particularly effective, but plant-based options like soy, pea, or hemp are good for vegans.
Combining With Exercise

Combining protein intake with regular physical activity is key to preserving muscle mass. Resistance exercises like push-ups, squats, and weight lifting are highly beneficial.
Staying Active

Even low-intensity activities like walking, gardening, and grocery shopping can help offset muscle loss. The important thing is to stay active and avoid a lazy lifestyle.
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