Mature Adults Should Eat More Protein

Know more to be smarter! Older adults, especially Chinese people, tend to eat much more fruits, vegetables and carbohydrates than protein, probably because people think it's healthier. Protein is very important and is the main substance for synthesizing and repairing human cells, including muscles, blood, organs, hormones, enzymes, antibodies, skin, etc. It can maintain water balance and pH level, and when the body's carbohydrates and fats are insufficient, it can be a source of energy.

More important for older adults According to a growing consensus among scientists, older adults need to eat more protein-rich foods when trying to lose weight, cope with chronic or acute illness, or be hospitalized.

During these stressful times, the aging body processes protein less efficiently and requires more protein to maintain muscle mass and strength, bone health, and other essential physiological functions.

Experts suggest that even healthy mature adults need more protein than when they were younger, to help maintain muscle mass. However, due to loss of appetite, dental problems, impaired taste, difficulty swallowing, limited financial resources, or even a lack of awareness, many older people are not getting enough protein. Combined with sedentary habits, these put them at risk of muscle degeneration, impaired mobility, slower recovery from disease, and loss of independent mobility. Effects on human function American wellness website writer Judith Graham reported online last year on a 2018 study: Scientists tracked 2,900 older adults for more than 23 years. It was found that people with the highest protein intake were 30% less likely to experience age-related loss of function in daily activities than those with the lowest protein intake! Nutrition professor Wayne Campbell believes that while getting enough protein won't completely prevent age-related muscle loss, not getting enough protein may be a contributing factor to faster muscle loss in older adults.

Intake standard The most commonly cited reference standard for intake is the RDA (Recommended Dietary Allowance): The recommended intake for the average adult is about 0.8 grams of protein per kilogram of body weight (2.2 pounds) per day. That is to say, a 65 kg adult needs about 52 grams of protein per day. An international panel of physicians and nutrition experts recommended in 2013 that healthy elderly people should consume 1 to 1.2 grams of protein per kilogram of body weight per day, which is 25 to 50 percent more than the average adult RDA.

But for older adults with acute or chronic medical conditions, the team recommends 1.2 to 1.5 grams of protein per kilogram of body weight. They also noted that the exact amount needed will depend on the disease, the severity of the disease and other factors. Another tip is to spread protein intake evenly throughout the day. Because the body cannot store too much protein, the rest is turned into fat or excreted. The average intake can better meet the needs of the body's metabolism, so that the absorption is more efficient, and it can also reduce the pressure on the kidneys. Protein content Of the actual food, a 6-ounce serving of yogurt has 18 grams of protein, a 3-ounce serving of skinless chicken has 28 grams, a half-cup serving of lentils has 9 gram, and a glass of milk has about 8 grams.

The following is a list of the percent protein content by weight of some foods: Pork 17% Beef 20% Chicken 20% Fish 18% Eggs 13% Rice 8% Flour 11% Soybean 39% Type of protein Protein is basically composed of amino acids. The human body needs 20 kinds of amino acids, 9 kinds of which must be obtained from food, called essential amino acids. The other 11 can be composed by the body and are called non-essential amino acids. Animal proteins typically contain all nine essential amino acids required by the human body in proportions that meet the body's needs and they are called complete proteins.

In terms of plant protein, with the exception of soybeans, none contains all the nine essential amino acids required by the human body. Although soybeans contain all the necessary proteins, the proportions are not as required by the human body. So if you are a vegetarian, you may need to ensure intaking all the amino acids your body needs by eating a variety of foods. Ideal protein New research from MacMaster University in 2018 shows that certain protein sources, especially whey protein, are most effective for older adults who have lost muscle due to inactivity, illness or prolonged hospitalization, as they help older adults rebuild lost muscle.

The study, published in the American Journal of Clinical Nutrition, compared the effects of different forms of protein supplementation in older adults. Older adults have to meet the challenges from loss of muscle and strength, or sarcopenia, which affects balance, gait, and the ability to perform simple tasks of daily living. The researchers found that protein could not prevent the loss of lean muscle mass caused by lack of exercise, but whey supplementation could help rebuild muscle once participants returned to normal activity. Not all proteins are created equal, said Stuart Phillips, a professor of kinesiology and senior author of the research paper. Whey is one of the highest quality proteins and is great for older adults. Whey is considered a high-quality or complete protein, meaning that it is rich in all essential amino acids and higher in leucine, one of the essential amino acids that the body cannot produce on its own, which must come from food. In contrast, collagen peptides are much lower in leucine and deficient or low in essential amino acids. Advice to friends Remember to eat a balanced protein intake to maintain your fitness. But you should also remember not to overdo it, because eating too much protein for a long time will not only increase the burden on the body, but also may lead to calcium loss. EGA lifestyle!