Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. In this episode, Jen explains the importance of protein and how much you need to have as you get older.
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How much do we need as we age?
The optimum amount for elderly adults (0.24 g/kg/meal) is approximately 70% greater than that for young adults
That’s 0.8 grams of protein per kilogram (2.2 pounds) of body weight per day.
Recent research suggests that older adults who consume more protein are less likely to lose “functioning”: the ability to dress themselves, get out of bed, walk up a flight of stairs and more.
In a 2018 study Journals of Generotology that followed more than 2,900 seniors over 23 years, researchers found that those who ate the most protein were 30 percent less likely to become functionally impaired than those who ate the least amount.
What are some protein percentages in foods
- 180gm serving of Greek yogurt has 18 grams
- Half-cup of cottage cheese has14 grams
- 100 grams serving of skinless chicken 28 grams
- Half-cup of lentils has 9 grams
- A cup of milk has 8 grams.
Healthy Life Hacks
The Healthy Life Hacks I want to share with you today are:
- Have a look at what you are eating and see how you are going. If not enough, make it a focus.
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