Here’s How Much You Should Increase Your Protein As You Age

The Key Factors for Boosting VO2 Max as You Age recent study published in the journal Nutrients, bumping up your protein intake by 0.5 grams (g) per kilogram (kg) Older adults should add more of the macronutrient to their diets to keep running strong.
Published: Jun 26, 2020 10:23 AM EDT, eggs, Greek yogurt, cottage cheese, Shoes & Gear.

Previous research Nutrition - Weight Loss protein is a good way to help with age-related declines in muscle mass. But a question remained: How much should you have every day, particularly if you’re older?

Korean researchers set out to find the answer. A study High-Protein Snacks That Will Keep You Full Nutrients looked at 96 older men and women—aged 70 to 85 years—separated into three groups for 12 weeks.

After having their usual protein intake recorded, one group consumed 0.8 grams per kg of their body weight in protein daily—the recommended dietary allowance (RDA). The second group had 1.2 grams per kg, and the third had 1.5 g per kg each day. All groups were asked to maintain their usual levels of physical activity.

They found that those who had increased their protein amount by just 0.54 g per kg showed significant changes in muscle mass among the men, but not among the women. However, the researchers did reference several previous studies that found links between increased protein consumption and muscle mass for women, especially those that included exercise as part of the research.

Also, they noted that other studies suggest that older women require more protein to increase muscle mass than older men because of the difference in anabolic resistance—the way protein synthesizes—between men and women.

So how much should protein should you consume? According to this study, if you’re an older man, bumping up your protein intake by just an extra 0.5 gram per kg of body weight could have a considerable effect. And if you’re a woman, aim even higher.

Amazing Runners World Show study in the DAA Industry Opt Out suggests older women could benefit from eating nearly 30 percent more protein than current nutrition guidelines recommend as a way to maintain and build muscle mass.

For example, one small strength as you age, but also mobility, explained Belinda Beck, Ph.D., professor in the exercise and sport department of Griffith University’s School of Allied Health Sciences.

[Belinda Beck, Ph.D Health - Injuries.]

Recently, Beck led a study on older women that focused on higher-impact activity like jumping and running, and found it improved both muscle mass and bone density. She told Runner’s World The Key Factors for Boosting VO2 Max as You Age.

“Often, we’re led to believe that frailty and mobility limitations are just natural outcomes of aging, and even some healthcare practitioners have that belief,” she said. “But it really doesn’t have to be that way. It doesn’t matter how old you are right now, if you start focusing on building muscle mass and bone density, you're going to see benefits.”

Published: Jun 26, 2020 10:23 AM EDT, eggs, Greek yogurt, cottage cheese, Shoes & Gear to help stop your muscle mass from declining, so you can keep running strong and injury-free for years to come.