How to Keep Your Mojo & Muscles After 50!

As we age, our nutritional needs evolve, and protein becomes increasingly important for maintaining muscle mass, bone health, and even cognitive function. Research in the last 10 years is shedding light on how people can effectively support a healthier and more active lifestyle as they age by optimizing their protein intake.

Why Protein is Essential for the 50+ crowd

Protein is a crucial macronutrient that supports numerous bodily functions, including:

• Muscle Maintenance: As we age, muscle mass naturally declines. By age 50, people are losing approximately 1% of their muscle mass each year. Adequate protein along with strength training is the most important way to prevent age-related muscle loss and prevent frailty. (1,2,3,7,8)

• Bone Health: Protein plays a major role in maintaining bone density, which is important for preventing fractures and osteoporosis. This also prevents frailty.

• Immune Function: Proteins are vital for producing antibodies and maintaining a robust immune system that can fight infection. Preventing frailty.

• Recovery and Healing: Protein supports tissue repair and recovery, essential for overall health and resilience, and prevents frailty.

• Cognitive Protective: Higher protein intake compared with total carbohydrates was associated with lower odds of cognitive decline preventing a fragile mental state. (9,10)

• Blood Pressure: A recent study even found that higher dietary protein intake in older adults has favorable influences on blood pressure. (5)

How Much Protein Intake?

Adults over the age of 50 should aim for about 1.2 to 1.6 grams of protein per kilogram of body weight daily.

For example, a 155lbs person should consume between 70 to 85 grams of protein each day. This amount can vary based on individual health conditions and physical activity levels. For instance, if you're 60 and are recovering from twisting your ankle, you should increase your protein to 1.4 - 1.8 gram of protein per kilogram of body weight daily to ensure there is enough to heal the injury and maintain normal function.

Practical Tips for Meeting Protein Needs

1. Incorporate High-Protein Foods in 2-4 meals per day:

   • Animal Meats: Poultry like chicken, turkey and duck, beef, lamb, or pork are excellent sources.

   • Fish: Salmon, tuna, cod, and other fish are rich in protein and healthy fats.

   • Eggs: Versatile and nutrient-dense, eggs provide high-quality protein. Free-roaming are higher in healthy fats too.

   • Dairy Products: Non-flavored yogurt and hard cheeses contain protein.

     • Animal proteins are the easiest proteins for humans to break down and use. So, unless you feel your choices must be vegan, get most of your protein from animal sources.

2. Other Protein Options: Plant proteins can help provide a portion of daily needs. Although, plant proteins are not always as digestible as animal-based proteins.

   • Legumes: Beans, lentils, and chickpeas are protein sources that can add some variety to the diet.

   • Nuts and Seeds: Tree nuts like almonds, walnuts, and pecans and seeds like chia, sunflower, and hemp seeds provide protein and healthy fats. Be sure to avoid flavored nuts and seeds as they contain sugars and other unhealthy ingredients.

     • Notice soy is not on the list of proteins recommended here. Soy is a highly processed food with little usable nutrients.

3. Consider Protein Supplements: Shakes can help fill in the protein gap on occasion, but it is best not to rely on them for your everyday needs. Opt for those with no sugar, artificial ingredients, or high gram vitamin content (this generally means that product is highly processed, and the vitamins are chemically made.). Get a product that has whole foods, including the ingredients that make up the protein. Whey, Collagen, or Bone Broth are the best options when turning to a supplemental source.

4. Vegetarian/Vegan? Combine Protein Sources: Mix plant-based proteins to ensure you are providing a range of essential amino acids. For example, combine beans with rice or yogurt with nuts. You will need to increase overall food intake to achieve your protein needs.

5. Stay Hydrated: Proper hydration supports digestion and overall health, which is important when increasing protein intake.

Additional Considerations

• Digestibility: Some people may experience changes in digestion as they age. If you find you are experiencing heartburn, GERD, chronic cough, bloating, gas, or headaches up to 2 hours after eating, consult a clinical nutritionist (like Dr Dobelbower) to work on digestive potency rather than consuming less protein. If digestion is not potent, it is not just protein you are not digesting. Additionally, many of the available medications do not improve digestion, they just quell the symptoms.

• Health Conditions: Those with chronic conditions or specific dietary restrictions should consult with a healthcare provider with specialized training in nutrition to tailor protein intake to their needs. Clinical nutritionists and Functional medicine practitioners are trained to address specific needs.

Meeting protein needs is vital for maintaining health and quality of life as we age. Incorporating a variety of protein-rich whole foods into your diet, and supplements if necessary, those of us over 50 can support better muscle mass, bone health, immune function, and mental function, allowing for more possibilities to have a vital life.

Remember, a well-balanced diet not only supports physical health but also contributes to a more energetic and fulfilling life. So, take charge of your nutrition and enjoy keeping your mojo & muscles After 50!

1. https://longevity.stanford.edu/lifestyle/2024/01/23/protein-needs-for-adults-50/

2. https://pmc.ncbi.nlm.nih.gov/articles/PMC4924200/

3. https://pubmed.ncbi.nlm.nih.gov/23107552/

4. https://pubmed.ncbi.nlm.nih.gov/10426698/

5. https://pubmed.ncbi.nlm.nih.gov/8840854/ (Blood Pressure)

6. https://pubmed.ncbi.nlm.nih.gov/25056502/ (young men vs older men)

7. https://pmc.ncbi.nlm.nih.gov/articles/PMC4555150/

8. https://pubmed.ncbi.nlm.nih.gov/27109436/

9. https://pmc.ncbi.nlm.nih.gov/articles/PMC7724102/ (cognitive function and protein)

10. https://pubmed.ncbi.nlm.nih.gov/39498568/ (cognitive function and protein)

Kathi

Kathi is in the 50+ group and wants to continue being physically active and cognitively strong well into her old age. She loves help people of all ages, especially training women in the 70-80's. Wellbeing takes more effort as you get older, but the payoff is worth it!