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Adjust Protein with Age | Learn How to Strengthen Muscles

protein with age
Strengthen muscles, adjust protein with age.

Don’t Let Your Muscles Fade Away: Understand How the Need for Protein With Age Changes, Says Irish Nutrition Expert Dr. Clare Corish

We all know using protein with age is important, but did you know your protein needs actually change as you age? A new study reveals that many people, especially older adults, are unaware of this crucial fact, according to Dr. Clare Corish, an associate professor in clinical nutrition and dietetics at UCD. This can lead to muscle loss and a decline in overall health.

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Protein: The Building Block of Our Bodies

Protein is a vital nutrient for building and repairing tissues throughout the body. It’s like the tiny building blocks that make up our muscles, bones, skin, and even hair. We constantly need a steady supply of protein to keep our bodies functioning properly.

Calculating Your Protein Needs

The European Food Safety Authority recommends a daily intake of 0.83 grams of protein per kilogram of body weight. For a 70kg adult, that translates to roughly 58 grams of protein each day.

However, this is just a baseline. Certain groups require more protein. Children and teenagers, for example, need more protein relative to their body weight compared to adults. Athletes and people looking to build muscle mass may also benefit from increased protein intake.

protein with age
Strengthen muscles, adjust protein with age.

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Why Our Protein Needs Increase With Age

As we enter our 40s, we begin to lose muscle mass at a rate of 1% per year. This can worsen to 2-3% muscle strength loss annually. This muscle loss is linked to a condition called sarcopenia, which can lead to decreased mobility and an increased risk of falls and fractures.

The reason our protein needs increase with age is twofold. First, our bodies become less efficient at absorbing protein from food. Second, we simply need more protein to counteract the ongoing muscle loss.

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How to Boost Your Protein Intake Throughout the Day

If you’re concerned about meeting your protein requirements, there are many delicious and easy ways to add more protein to your diet. Here are a few ideas:

  • Start your day with a protein punch: Enjoy eggs, Greek yogurt with berries and nuts, or a protein smoothie.
  • Incorporate lean meats and poultry: Chicken, turkey, and fish are excellent protein sources that can be grilled, baked, roasted, or stir-fried.
  • Don’t forget about plant-based protein: Beans, lentils, tofu, and tempeh are all great protein options for vegetarians and vegans.
  • Snack smart: Nuts, nut butters, and hard-boiled eggs are perfect protein-packed snacks.
  • Add dairy to your diet: Milk, yogurt, and cheese are good sources of protein and calcium, which is important for bone health.

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Protein Powders: A Convenient Option

While protein bars are often highly processed, protein powder can be a useful tool. If you’re short on time or have a small appetite, you can add protein powder to smoothies, porridge, or yogurt.


The content on this website is intended for informational purposes only and should not be taken as medical advice. Always consult with a qualified healthcare professional for personalized guidance regarding your health needs.

Written by Dr. Evelyn Karen

Dr. Evelyn Karen is a highly regarded Internal Medicine Physician with over 20 years of experience in Manila. Dr. Karen is passionate about patient well-being and champions innovative practices, including integrative medicine, telemedicine, and community outreach.

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