Protein is an essential nutrient that’s vital to many bodily functions. It helps repair and build your body’s tissues, drives metabolic reactions, maintains pH and fluid balance and keeps your immune system strong.
As we get older, we don’t digest protein as well, so we need more of it to meet our daily requirements. And, if you are over 50 and exercising regularly, you need even more. For women over 50, doing high-intensity training, protein needs go up from .7 grams to nearly one gram of protein per pound of body weight for optimal functioning. Protein is crucial as it helps to preserve valuable lean tissue, helping you stay leaner and more muscular. It also helps maintain a strong immune system, good athletic performance, and boosts your metabolism. It may make you feel full longer and consequently help you manage your body weight.
In addition, higher lean tissue reduces frailty, falls, and fractures, all of which are associated with poorer quality of life and earlier death.
Our body can only store so much protein at a time, so it’s important to consume it in regular intervals throughout the day. Aim for 20-30 grams at every meal and 15 grams at every snack.
Lean sources of protein include, skinless white poultry, fish, pork loin, turkey, shrimp, eggs, low fat dairy such as milk, cottage cheese, and plain Greek yogurt, and beans, peas, lentils, peanut butter and tofu. You can also mix protein powder into smoothies, milk or almond milk to help you hit your protein targets.
If you have any health conditions, it’s a good idea to consult with a healthcare professional to determine how much protein is right for you.
Sources:
Precision Nutrition, All About Protein: What is it and how much do you need, Ryan Andrews, MS, MA, RD, RYT, CSCS
How Protein Can Help You Lose Weight Naturally, Healthline, Kris Gunnars, BSc, March 30, 2023
FlippingFifty, Protein Intake and Strength Training After 50 | 10 Studies