According to several studies, there are recommendations for a daily protein standard.
Under 18 years: 0.6-0.8 grams per kilogram of body weight19-40 years: 0.8-1.1 grams per kilogram of body weight41-65 years: 1.1-1.3 grams per kilogram of body weightMore than 65 years: 1.3-1.5 grams per kilogram of body weight
Even if you don’t measure exactly how many grams per kilogram, the general rule is that more protein should be added as you age.
As we age, our bodies are less efficient at using protein. Over time, this lack of protein, or in other words “anabolic resistance”, can lead to reduced strength and loss of muscle mass and mobility. Sarcopenia or loss of muscle tissue is a common problem among the elderly. Protein can help reverse this natural process. One study recommends that people over the age of 65 consume at least 1-1.2 grams of protein per kilogram of body weight per day to maintain and regain muscle mass, and also recommend that older people consume their proteins evenly throughout the day, with 25-30 grams of protein should be included in each meal as such a general goal. Recent protein research provides similar recommendations for elderly patients ranging from 1.2 to 2.0 grams per kilogram of body weight per day, a number that is consistent with the recommendations of the International Society of Athlete Nutrition. Such amounts can be difficult to consume for older people who feel satiated immediately, and this is where protein supplements may be useful. The fluid tends to empty out of the stomach faster, so a protein drink can help with fullness at an early stage. However, eating right is not enough. Studies also unanimously recommend that older people continue to perform endurance and strength training.
So the recommendation for older people is that they may not always feel like athletes, but they should keep in mind that a muscle cell remembers everything, but in order to remember it, it must not only receive enough nutrition, but also enough exercise.
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