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Studies have shown that a protein intake of 1.2 to 2.0 grams of protein per kilogram of body weight is best for adults over 65—a far cry from the 0.8 grams per kilogram that is outlined in...
There are standard guidelines for protein intake, but lots of people fall outside of that typical recommendation. See what can influence your protein needs.
As you age, protein plays an increasingly vital role in protecting your health. If you're 65 or older, try to get 1 to 1.2 grams of protein per kilogram of body weight daily.
That means people over age 65 should strive for 0.45 to 0.55 gram of protein per pound of body weight daily, or about 68 to 83 grams for a 150-pound person.
The recommended amount of protein in adults (over age 65) in this study was 1.2 g/kg per day (82 g for 150 pounds). A higher protein diet may help in losing or maintaining weight . However, after weight loss, some people can't maintain a high-protein diet for the long term.
Protein needs increase as we age, but it can be a challenge to up your intake. Here is how to figure out what you need and the best dietary sources.
Plant-based protein powders are usually a combination of protein derived from wheat, pea, hemp, or soy products. Of the three, research suggests that whey protein is particularly effective for building muscle in older adults, more so than either plant-based proteins or casein.
Protein requirements for older adults (ages 65+) should be 1.0-1.2 grams of protein per kilogram of body weight per day.
In the case of daily protein intake, the EAR for dietary protein is 0.66 g/kg/day and the Food and Nutrition Board recommends an RDA of 0.8 g/kg/day for all adults over 18 years of age, including elderly adults over the age of 65. The RDA for protein was based on all available studies that estimate the minimum protein intake necessary to avoid ...
Meeting your protein needs from whole foods is best, but protein powders can be good for some. The popular powders have been shown to help boost muscle strength in older adults with sarcopenia, according to a 2022 meta-analysis of randomized controlled trials published in the Archives of Gerontology and Geriatric s.