Older Adults Should Eat More Protein
Older adults should eat more protein for maintaining better health, a new study says. In fact, the study recoomends doubling the current recommended daily allowance for protein.
Researchers at University of Arkansas for Medical Sciences analyzed how four different eating plans affected the muscular health of 20 healthy adults ages 52 to 75. They divided the participants into four groups. Two groups followed the Institutes of Health’s current recommended daily allowance of 0.8 grams of protein per kilogram of body weight (for an 180-pound person, that comes out to roughly 65 grams of protein per day). Some divided their protein intake at three mealtimes, while others consumed it at dinner. The other two groups ate double the RDA (1.5 grams of protein per kilogram of body weight), either equally or unevenly distributed between meals.
After just four days, researchers found that those who ate more protein, no matter when, were better able to build body muscle. Those who doubled their RDA intake of protein increased their rates of muscle protein synthesis, improving their ability to combat common age-related problems like falls and fractures, and insulin resistance and low bone mineral content.
Sarcopenia or loss of muscle mass can affect people who are 50 and older, and in some cases, even earlier. Research also shows that increasing your protein intake can boost your health at any age.
The study was published in the American Journal of Physiology — Endocrinology and Metabolism.
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