Protein=Vitality

The Key to Movement with Aging

Why is protein so Important?

There are countless books, podcasts, articles and lectures on the importance of protein for movement and with that many differing opinions around how much each person should eat to be healthy. Here, I will go over the standards to aim for.

Age-related loss of muscle mass and strength, known as sarcopenia, can lead to frailty, increased risk of falls, and loss of independence. Adequate protein intake helps slow down this process and preserve muscle mass.

Protein plays a crucial role in bone health. Older adults are at a higher risk of osteoporosis and fractures, and adequate protein intake helps maintain bone density and strength. Protein is essential for the production of antibodies and immune cells. As the immune system weakens with age, adequate protein intake is vital for maintaining a robust immune response. Protein is crucial for tissue repair and wound healing. Older adults may experience slower healing times, and sufficient protein can aid in quicker recovery from injuries and surgeries.

Protein supports the health of skin, hair, and nails, which can become more fragile with age. Adequate intake helps maintain skin elasticity and overall appearance. Adequate protein intake can help in the prevention and management of chronic diseases such as type 2 diabetes and cardiovascular diseases by maintaining muscle mass and supporting metabolic health.

While the Recommended Dietary Allowance (RDA) for protein for adults is 0.8 grams per kilogram of body weight per day, older adults may benefit from a higher intake. Studies suggest that 1.0 to 1.2 grams per kilogram of body weight per day may be more beneficial for older adults to help maintain muscle mass and overall health. The easier way to translate this, is aim for a gram per pound of your weigh as part of a balanced diet, choosing as much REAL FOOD over a powder as possible. ***Remember, even protein will store as fat if you eat too much food, so aim to move your body daily.

It is important to distribute protein intake evenly throughout the day, as the body can only utilize a certain amount of protein at a time for muscle protein synthesis.

Choose grass fed, pastured animal meats, eggs, and broths for the highest nutrient quality and content. Both Soy and Dairy can be great options, but this is highly individualized and depends on how it is farmed. These provide essential amino acids that the body cannot produce on its own. Protein supplements can be helpful, especially if dietary intake is insufficient.

• Older adults may have issues with digesting and absorbing nutrients efficiently.

  • ***It is important to keep your water intake high around protein because more water is required for adequate digestion.

  If you want to read further, here are a couple great links:

https://www.westonaprice.org/health-topics/abcs-of-nutrition/protein-building-blocks-of-the-body/#gsc.tab=0

https://www.health.harvard.edu/mind-and-mood/protein-intake-associated-with-less-cognitive-decline

For moms and families, here is a great link about child development and protein in the diet:

https://www.westonaprice.org/health-topics/nutrition-and-mental-development/#gsc.tab=0

Looking for a great protein in the sea of so many options? I can help you find the right fit for your body. We are each Bioindividual, needing customized help to match our DNA and lifestyle.

To set up a free chat, contact me at hello@angiesrealfood.com, or call or text me at 619-807-1387. My door is always open.