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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SHOWNOTES
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.
Resources
The protein shake that Jen adds to her day 35 gams of protein
The protein shake Dr Alice takes it is plant based
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.
Did you enjoy the podcast today? Please let me know by leaving a review on Apple Podcasts. Every month I draw one lucky reviewer to have a free one-hour consultation with me. Also, remember to subscribe wherever you’re tuning in from so that you always catch the next episode.
Are you looking for more great resources? Get a free copy of my Feed Your Body ebook here and be sure to explore my blog while you are there.
