The protein It is an essential nutrient for maintaining and repairing body tissues, including muscles. After 60 yearsthe body tends to naturally lose muscle mass, a process known as Sarcopenia.
This loss can affect strength, balance, and mobility and increase the risk of falls, fractures, and loss of independence.
Maintaining adequate protein intake helps slow this down muscle loss, It promotes recovery after illness or surgery and helps maintain a good quality of life.
Muscle mass also plays a role in regulating metabolism and controlling body weight. For these reasons the Protein consumption and maintaining muscle mass are crucial for health and well-being after the age of 60.
The best sources of protein for maintaining muscle mass after age 60 include:
animal sources
- Lean meat: Chicken, turkey, lean beef
- Fish: salmon, tuna, sardines, trout
- Eggs
- Low-fat dairy products: yogurt, cheese, skimmed milk
Plant sources
- legumes: lentils, chickpeas, beans, soybeans
- Nuts and seeds: Almonds, walnuts, chia, sesame
- Tofu and tempeh
- Whole grain products: quinoa, amaranth
In addition, adequate intake of vitamin D and strength training help maintain muscle mass. If you have any questions or specific health concerns, we recommend consulting a nutritionist.
The recommended amount of protein for adults over 60 is usually between 1.0 and 1.2 grams per kilogram of body weight per day. For example, a person weighing 150 pounds should consume between 70 and 84 grams of protein daily.
These numbers may vary depending on physical activity, health status and the presence of chronic diseases. People who are strength training or recovering from an illness or injury may need higher intakes.
To promote muscle synthesis, it is important to spread protein consumption across all meals.
Below is an example of a daily diet to achieve 80 grams of protein for a person over 60 years old. The quantities can be adjusted depending on individual preferences and needs.
Breakfast
Total breakfast: 26g
Lunch
Entire lunch: 36g
snack
Total snack: 9g
Dinner
Entire dinner: 24g
Estimated total: 80-85g protein
These amounts are guidelines and may vary depending on the brand and cooking method. For a balanced diet, it’s important to consider different sources of protein and supplement them with fruits, vegetables, whole grains and healthy fats.
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