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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.
Protein requirements for older adults (ages 65+) should be 1.0-1.2 grams of protein per kilogram of body weight per day.
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.
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...
For the average adult, the Recommended Dietary Allowance (RDA) of protein is 0.36 grams per pound of body weight. For a person who weighs 165 pounds, for example, that comes to 60 grams of protein per day. Unfortunately, many older adults aren't meeting their daily protein needs.
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.
Learn about essential protein requirements by age, how to find protein-rich foods, and discover tips for optimal intake.
Adequate protein intake is required for the maintenance of whole-body protein mass. The protein mass in a 70 kg adult is about 11 kg. Whole-body protein mass maintenance relies on equal rates of protein synthesis and breakdown, resulting in a zero net balance.
After reviewing this evidence, the international study group (PROT-AGE Study Group) of the European Union Geriatric Medicine Society (EUGMS) has recommended an average daily intake of 1.0–1.2 g protein/kg BW per day for older adults.
Research suggests that protein requirements may be higher in older adults. Researchers recommend that older adults consume 1-1.2 grams of protein per kilogram body weight (one kilogram is about 2.2 pounds). Endurance and resistance training exercises are also advised to promote muscle health.