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The current recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram (g/kg) of body weight a day for adults over 18, or about 2.3 ounces for a 180-pound adult. But research is showing that higher levels may be needed for adults age 65-plus.
Older adults with chronic diseases should get even more protein—0.68 gram per pound, or 102 grams for someone who weighs 150 pounds—according to a position paper published in 2013...
Protein is an important nutrient for older adults. Additionally, protein requirements for older adults are generally higher than that of younger adults. Most older adults will need 1-1.2 grams of protein per kilogram body weight.
Protein Requirements for Elderly Adults. Experts in the field of protein and aging recommend a protein intake between 1.2 and 2.0 g/kg/day or higher for elderly adults [3, 8, 15]. The RDA of 0.8 g/kg/day is well below these recommendations and reflects a value at the lowest end of the AMDR.
While protein at breakfast is a good idea at any age, research suggests that eating the right amount daily is even more important for maintaining optimal health when you're 70 and older. Let's dive into why and how much.
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. For individuals who are avoiding dairy, plant-based protein powder options like soy isolate protein can also be beneficial.
How Much Protein Do You Need—and How Much Is Too Much? Dietary guidelines are a little different depending on factors like your age and how active you are, but the USDA recommends 5 to 6 ounces of protein per day for women aged 60 and older, and 5.5 to 6.5 ounces of protein for men of the same age.
The PROT-AGE Study Group recommends even higher levels of protein intake for those who have acute or chronic diseases (1.2–1.5 g protein/kg BW per day); those with acute illness or injury or with severe malnutrition may need up to 2.0 g/kg BW per day.
For adults aged 50+, we recommend consuming 1.2 – 1.6 grams of protein/kg of body weight per day (0.54 – 0.72 grams/pound body weight per day). For a 165-pound adult, this translates to roughly 90 – 120 grams of protein per day.
The federal guideline for people ages 19 and older is 0.36 grams of protein per pound. For a 185-pound adult, this translates to 67 grams of protein per day — an amount you can get from...