The older you get as an adult, the more protein you need to eat to prevent muscle loss. Understandably, your medication can also affect how much you want to eat and what specific types of food you can take in. Men and women require different amounts of protein and are found in a multitude of different food types.
How much protein do older adults need, and where do you get it? Older adults over the age of 50 need 0.8 grams of protein per kilogram (2.2 pounds) of body weight each day. Protein is found in:
- Tuna
- Chicken
- Greek Yogurt
Protein aids in keeping up balance and mobility so that the older you get, the longer you can keep doing things for yourself. So, how much protein should you eat to maintain your independence and build back up your strength? This guide will explain what you need to do.
Do Older Adults Need More Protein?
Many older adults do not eat as much protein as they did when they were younger. The loss of appetite comes from a number of issues:
- Working out less
- Dental problems
- Financial resources
- Medicines
Sarcopenia is the severe end of muscle loss. It starts to become a part of the aging process if the body doesn’t have enough protein. It is normal to lose some muscle mass as we get older, but without enough protein to help our bodies stay strong, sarcopenia begins to strip away mobility quicker.
If you are an adult who eats less protein than you should, you will begin to lose your independence and strength. The less protein you eat, the less your body comes into contact with amino acids, which helps in promoting muscle growth.
Be sure to eat at least 10% of your protein intake to meet the daily recommended value of protein. Some physicians and nutritionists would even suggest that older adults eat proteins that are between 15% to 25% of their daily caloric intake.
Now, proteins will slow down the process of losing your muscles significantly. If you do not have enough protein in your body, the change in your body’s composition will lead to:
- Slow wound healing
- Loss of skin elasticity
- Failure to fight off infection
AARP suggests that the Recommended Dietary Allowance for adults who are 65 and older will need to eat more protein than the recommended 0.8 grams per kilogram of body weight. Also, if you are losing weight or facing an illness at an older age, you should eat more protein.
No safe limit for how much protein one can eat has been identified. As an older adult, you need to eat more than a meat-rich protein diet because it could cause gout if you do not add fruits or vegetables.
Quality Protein
Processed meats can give a good amount of protein, but they often do have a lot of sodium packed inside. Too much sodium can lead to high blood pressure or diabetes if the consumption of these processed meats is not limited.
Non-organic poultry can contain antibiotics and hormones that are not good for you. So, choose more organic meats for a healthier result.
You now realize how much protein you should be eating as an older adult. So, where can you find these foods that give you a significant amount of protein?
Where to Find Protein?
The protein your body takes in from the meats of animals has all nine amino acids that you will need to fight off sarcopenia. You can find protein in the following foods:
- Fish (Tuna, Salmon, Cod, etc.)
- Turkey and Chicken
- Tofu
- Greek Yogurt (Has more protein than regular yogurt)
- Cottage Cheese
- Beans, Legumes, and Nuts
- Leafy Greens (Kale, Spinach, Broccoli, etc.)
- Milk
- Pasta
- Eggs
- Peanut Butter
- Veggie Burger
Bring a balance of what proteins you eat. Do not just eat meat and minimal vegetables. Balanced intake will give you an overall better protein intake if it comes from more than one food group.
When Should You Start Eating More Protein?
Start eating more protein when you enter into your 50s. By adding some physical activity to your routine and eating the correct number of proteins, you can help to slow down the process of sarcopenia.
Muscle loss can start during your late 30’s. With no amount of physical activity put into your everyday life can start the process even sooner. For every decade after you’re in your 30’s your muscle mass deteriorates 3% to 5%. A man will lose about 30% of his muscle mass during his lifetime.
Women going through menopause experience a hormonal shift that disrupts their muscle mass even more. Women with menopause need to eat more protein before they hit the age of 65.
Your body has reserves stored inside of it. The younger someone is, the more they can burn up their reserves on a poor diet and still have energy. When a person has reached the age of 65, the reserves are used up by then, and a continued poor diet will not help.
If you find yourself or the person you are taking care of not eating meat, check to see if there are some protein substitutes, they can eat.
Are There Any Substitutes?
Animal protein does provide the nutrients you need, but some adults choose not to eat meat. The older an adult becomes, they tend not to eat enough, and it can start to become a dangerous game. Many family members may want to try to find substitutes for protein to encourage their older members to eat. Be careful when choosing the right supplements.
Protein Drinks
As an older adult, drinking a protein or supplement shake can upset your digestive system and your stomach. You may feel tempted only to drink an Ensure and let that be all. Ensure does not have enough protein in it for the recommended amount you should be consuming during each meal.
Protein drinks should be used after a meal or in between meals. Protein drinks should not substitute a meal. Make sure you contact the physician of the older adult to see what measures need to be taken to cure the loss of appetite.
Plant-Based Diet
Plant-based diets can be beneficial to you if you do not eat meat. Plants have incomplete proteins because they have a lower number of amino acids than meat.
Although, you can combine several different plant-based foods during your mealtime to get the right amount of amino acids. You can potentially eat more because plant-based foods are less expensive, and the density of the food is less than meat.
Telomeres protect the ends of your chromosomes. When telomeres begin to shorten with age, a plant-based diet will help in increasing their productivity to slow them down from shortening as you age.
Your immune system will feel happier when you eat a plant-based diet in place of all meat. Eating more fruits and vegetables prevents certain diseases from creeping in and keeping you sick and weak.
When you decide to make the switch to a plant-based diet, know the components that go into it.
- Protein: At the age of 30 is when your muscles mass begins to fade away if you are not working out or eating enough protein. Eat enough nutrient-dense vegetables that mimic meat like tofu, potatoes, and beets to keep the body moving.
- Vitamin B12: Without meat in your diet, your body will receive less vitamin B12. Since it is harder for older adults to take in this vitamin, going to their physician will put them get on the right track. The physician will recommend the best way for their body to take in vitamin B12.
- Calcium: Calcium is needed to help with an older adult’s bones. Calcium helps to make the bones strong, and lots of plants are calcium-rich.
You may be feeling like you want to try all of these new recipes, but your appetite is not there. Or you have noticed that your older adult has not been eating as much. How do you get yourself or someone else to eat and get rid of the loss of appetite?
How to Get an Older Adult to Eat?
Getting your older adult to eat is not an easy task, and should not be taken lightly. You will have to convince them to eat several times, and that is with almost all meals. Be patient, and they will come around to eating what you have cooked for them.
If you see that the adult you are taking care of eats too little, make sure that you find out why. The reason they are not eating enough could be because of an underlying health reason. Take them to a physician to determine what could be going on.
Once it is confirmed that they do not have a health problem that is associated with their loss of appetite, there are several ways to encourage them to eat.
- Check medications
- Regular meal schedule
- Give them a choice
- Snacks in between meals
- Smoothies
- Write down what they do and do not like
- Use food seasonings
1. Medication
Check their medication to see if they are causing discomfort when they eat. Oral sensitivity or dry mouth could be a side effect of their medication.
When it is time for their meal, do the following before to help with the discomfort:
- Oral rinse
- Brush their teeth
- Chew some gum
Any method from the above will increase the flow of saliva and will help their food go down smoothly. Go to their physician to see if there are any other substitutes for their medication to lessen the side effects.
Give them some water before and during meals to keep them hydrated. Drinking water during a meal will help them eat their food safely because it will help to soften it.
The medicine they take could also leave a weird taste in their mouth. You may want to start using a plastic fork instead of a silver fork to lessen the strange taste.
2. Regular Meal Schedule
Have a routine for them to follow. Routines will help put them at ease, and they now know when to expect a meal. So, when it is mealtime, they must eat even if they do not feel the need to eat it. Regular mealtimes will give their bodies regular protein instead of only being eaten at erratic mealtimes.
With regular meals you may want to incorporate smaller meals in between:
- Breakfast
- Lunch
- Dinner
This can help you bring in more protein instead of putting too much food on the plate that they will not eat in one sitting. Your older adult should have five small meals to lighten the load.
If they are still feeling hungry, take that opportunity to offer them a bit more. Additional food allows for a second chance for them to receive the correct number of calories and protein.
3. Give Them a Choice
Older adults may already feel out of control or may not know what they need to stay healthy. If they do not know the right things to eat, then they will continue to eat the wrong things.
So, when preparing their meals, give them a small selection of choices to add to their meal. Having a choice will help them feel as though they still have some say so in what they put into their bodies.
4. Snacks
Aside from the five small meals a day rule, your older adult may feel like they want to eat a small snack throughout the day. Choose snacks that are a combination of what they like and something that is a healthier option.
Some healthy snack options are:
- String Cheese
- Yogurt cups
- Fruit Cups
- Ensure drink
- Meat, cheese, and crackers
5. Smoothies
Anything in a liquid form can provide enough protein for an older adult. Drinking something may give them relief when they are tired of chewing.
- Soups: Give them soups with vegetable broths and chunks of meat and vegetables. They can still get the nutrition they need from a soup.
- Smoothies: Smoothies can contain anything. Leafy greens like kale or spinach can be put into a smoothie and masked with fruits and yogurts for added protein.
- Milk: Can provide calcium to older adults to strengthen muscle and bones.
6. What They Do and Do Not Like
Write down what works for them and what they have trouble eating. Ask them why they don’t want to eat a particular food because it could be that it gives them diarrhea or heartburn. They could have diabetes or high blood pressure, which requires a specific diet.
Knowing what they cannot eat will give you an understanding of what foods you can try and find recipes for. Your notes will help you to track when they want certain foods.
7. Food Seasonings
Properly seasoned food can give their meals a boost of flavor. If the older adult knows that their meals taste bland, they will be reluctant to eat it. Add enough flavor to keep them eating.
Learning what helps to create a big appetite for you or your older adult works well in conjunction with learning how to improve your muscles to age well.
What Can You Do to Help Your Aging Muscles?
Exercise is the primary key to helping your muscles grow. Not having an active lifestyle will advance your sarcopenia faster than if you did have a regular workout schedule. The power behind your muscles will keep you mobile and independent longer. When you work out your body, be sure to work your legs the most.
There are a few types of exercises you can accomplish to help slow the effects of aging muscles:
- Resistance Training
- Fitness Training
- Walking
1. Resistance Training
This kind of training lets your muscles clench from using an external resistance that increases muscle strength. It helps the muscles break down and build back up stronger. With resistance training, there are several pieces of equipment to help.
- Resistance bands: These bands help with toning, and the different thicknesses of the bands have distinct levels of resistance. You can use them with other exercise routines.
- Weightlifting: You can either use a machine or dumbbells to help. Free weights will make you learn how to control your motion. With machines, they show you how to do the workout and are simple to use.
- Bodyweight: Your body weight is used with pushups and crunches. If you do not have equipment around, your body weight can be used in place of them. You can still improve muscle tone with bodyweight resistance training.
2. Fitness Training
Fitness training is anything that gets your heart rate up. In the end, this will bring up your stamina, and you can sit and walk for longer. Fitness training includes the following exercises:
- Circuit Training: Includes exercises like cycling or jogging at different intervals. They build up both your strength and muscular stamina. You can get a total-body workout with circuit training.
- Aerobic Training: These workouts deal with your heart and your lungs. Older adults tend to go swimming, and that can open up their lungs to take in more oxygen.
3. Walking
Get a friend or a family member to walk with you. Walking can help reverse sarcopenia and can be done wherever you are. You will definitely see progress with your speed and endurance. That progression will only improve if you continue with your exercising and push yourself to do more each week.
