Salem For All Ages | Resources For An Aging-Friendly Salem, …
Protein: Fuel for an Active Lifestyle!3886200617220If you’re a physically active senior, you may need more protein than you are currently getting. Follow these suggestions to make sure you’re giving your muscles what they need!The RDA for protein is .8g/kg of body weight (about 55g of protein per day for a 150 lb. adult). New studies have shown that for active people over age 65, 1.2g/kg of body weight may be more beneficial (about 82g for a 150 lb adult) – and older weight-lifters may need up to 1.5g/kg of body weight.1 Try to spread out your protein intake throughout the day. The typical American diet tends to be light on protein early in the day, and heavy at the evening meal. Aim for 20-30 grams of protein per meal. That’s about the maximum muscles can use at one time for protein synthesis. -1143000766445Choose lean sources of protein that are a balance between animal and vegetable sources. Avoid those containing high amounts of saturated fat and sodium. Most plant sources of protein are not “complete proteins”; they don’t contain all of the essential amino acids. Combining foods like rice and beans, peanut butter and whole wheat bread, will make a complete protein. These foods don’t necessarily have to be eaten together, just throughout the day. Keep in mind that protein bars and shakes may contain a lot of sugar. Some also contain over 40g of protein per serving, which isn’t necessary. Try making your own shakes with yogurt, fruit, and low-fat dairy or plant-based milks (almond, coconut or soy). References:1. Webb D. Protein for fitness: age demands greater protein needs. Today’s Dietitian. April 2015; 17(4):16. ................
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