Submitted by Amy Sercel MS RD CD
Edited by Marcia Bristow MS RDN CSSD CD
Starting at age 50, your muscle mass begins to decrease each year. This
age-related muscle loss is called sarcopenia. It's normal and it happens to everyone to some degree. However, extreme loss of muscle mass can lead to
frailty, fatigue, falls, fatigue, and even insulin resistance, all of which can
result in a loss of independence for the older adult.1 Because of this, maintaining muscle mass is crucial for promoting
health and longevity as you age. One
of the most important factors in slowing the rate of muscle loss is consuming
enough protein on a day to day basis.2,3
Dietitians used to believe that adults over
the age of 18 only needed 0.8 grams of protein per kilogram of their body
weight each day.
Recent research, however, suggests that adults over the age of 65
actually need between 1 and 1.3 grams of protein per kilogram of their body
weight to support muscle maintenance. In
fact, one study found that adults’ muscle mass still decreased when they were meeting the general recommendation by eating 0.8 g protein per kilogram of their weight every day.3 In more practical terms, this means, once they reach the age of
65 …
·
An adult weighing 130 lb would
need 60-76 g protein per day
·
An adult weighing 150 lb would
need 68-88 g protein per day
·
An adult weighing 170 lb would
need 77-100 g protein per day
·
An adult weighing 200 lb would
need 90-118 g protein per day
In addition to getting enough protein on a daily basis, it is also important to be aware
of the quality of protein you eat. All protein molecules are made up of amino acids that link
together and determine the protein’s final structure. There are nine amino acids that your body
can’t make, and have to be provided by the food you eat; these are considered
essential amino acids. The other amino
acids are considered non-essential, and can be produced in your body.
Animal products, such as meat, fish, eggs,
and dairy products, provide all of the essential amino acids. A few plant products, such as soy, quinoa,
hemp seeds, buckwheat, and pumpkin seeds, also contain all of the essential
amino acids. You can also combine
sources of whole grains with legumes or nuts to create meals that provide all
of the essential amino acids. People
used to believe it was necessary to combine these foods within the same meal to
absorb all of the amino acids.
Dietitians now know that this isn’t true, and as long as you eat a mix
of these foods throughout the day you will meet your essential amino acid requirement.
Studies also suggest that spreading protein
intake throughout the day will be most effective for preventing muscle
breakdown and maintaining muscle mass. It appears that the ideal protein
distribution is about 30 grams of protein at each meal; studies have shown that
there is no additional increase in muscle growth when people eat much more than
30 grams of protein at once.2–4 This means that many adults need to increase the amount of
protein they eat at breakfast and lunch, and decrease the amount they eat at
dinner. For example, a day that includes
30 grams of protein per meal would be:
·
Breakfast sandwich with 2
scrambled eggs, 1 oz Cheddar cheese, spinach, and tomato on 2 slices whole
grain bread, with an 8-oz glass of milk on the side
·
Lunch: green salad with 2 cups
vegetables, 3 oz tuna canned in water, 1 cup canned white beans, and a 6-inch
whole grain pita on the side
·
Dinner: stir fry with 1 cup
cooked quinoa, ½ cup cooked lentils, 2 oz grilled chicken, and 1 cup mixed
vegetables
Lastly, engaging in strength training exercise at
least twice per week will also help you maintain a high muscle mass.3 If you aren’t already doing regular resistance exercise, start
slowly and work your way up as you build your strength, and consider working
with a trainer who will make sure you’re doing the exercises correctly. This regular activity is crucial for
stimulating your body to increase your muscle mass.
If you're concerned that you aren’t eating
enough protein each day or would like support to make sure you're distributing your protein evenly throughout the day, make an appointment with a Registered Dietitian who can determine
your unique protein needs and help you create a plan that will fit with your
lifestyle. An ideal plan will allow you
to maintain your muscle mass, strength and independence as you get older.
References:
1. Walston JD. Sarcopenia in older adults. Curr
Opin Rheumatol. 2012;24(6):623-627. doi:10.1097/BOR.0b013e328358d59b
2. Nowson C, O’Connell
S. Protein Requirements and Recommendations for Older People: A Review. Nutrients.
2015;7(8):6874-6899. doi:10.3390/nu7085311
3. Baum JI, Kim I-Y,
Wolfe RR. Protein Consumption and the Elderly: What Is the Optimal Level of
Intake? Nutrients. 2016;8(6). doi:10.3390/nu8060359
4. Protein for
Fitness: Age Demands Greater Protein Needs.
https://www.todaysdietitian.com/newarchives/040715p16.shtml. Accessed October
1, 2018.
