When a person is over 65, the appetite often falls. In relation to the energy/calorie requirement, this may be true, depending on the individual physical activity – but not on protein intake, as recent, international studies by age researchers have clearly shown. Clearly, there are many things seniors should know to maintain good health.

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Why is the protein requirement of seniors increased?

Continuous muscle breakdown is one of the unpopular consequences of getting older – to counteract this, you need exercise / (moderate) physical activity on the one hand and protein, the substance that muscles are made of, on the other. However, protein utilization does not work so well in old age – and this shortcoming can only be compensated for by increasing protein intake. In addition, some diseases, some of which are chronic, require more protein.

How much protein do people need?

For a long time, it was recommended that adults need a daily amount of protein of 0.8 to 1 gram per kilogram of body weight. Age researchers have now come to the conclusion that a protein intake of 1 to 1.2 grams makes more sense, especially at an advanced age (from the age of 65).

Important: If you have kidney disease, protein consumption should not be increased without consulting your doctor.

Valuable protein – not only for strength athletes

The persistent idea that only “bodybuilders” have to watch out for their daily protein intake is clearly refuted. In addition to the important tasks in which protein is involved (not only for muscle, but in general for cell structure and repair, blood formation, hormone production, and the immune system, for healthy skin, hair and fingernails … protein is indispensable) This nutritional component also saturates well and for a long time.

Both vegetable and animal protein sources should be used – experts do not consider a purely vegan diet to be recommended, even or especially for seniors. Vegetarians, on the other hand, do not risk a lack of certain amino acids (protein building blocks), as they do not forego milk/products and eggs. A varied menu with fish, quark and cheese, legumes and grains, now and then meat, plus lots of fresh vegetables and salad, therefore makes an important contribution to maintaining a good physical constitution and health.

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