Protein


Let's talk about Protein.

We start to lose muscle beginning at age 30 and by age 50 there is a more noticeable decline.  For adults over 60, the protein recommendation is 1.0 to 1.2 grams per kilogram of body weight per day to help prevent muscle loss.  However, if you are very active, you may need 1.2 to 1.6 kg per day, and if weightlifting even 2.0 grams per kilogram of body weight.


I am currently 106 pounds and very active.  So my protein needs would be 58 grams to 86 grams.  I have been getting on average 80 mg daily according to the app I am using.


Protein supports good health, immunity, muscle maintenance, and physical function in older adults.  It plays a crucial role in muscle health by supporting muscle repair, growth, and maintenance.  Protein provides amino acids needed to repair and rebuild muscle fibers, making them stronger over time.


When you do an activity like lifting weights, it creates small tears in muscle fibers.  This signals your body to use dietary protein to repair and rebuild stronger muscles.  Exercise helps your body use protein more efficiently.


Plant based protein sources:

Beans, legumes, chia seed, tofu, tempeh, nuts, flax seed, quinoa, pea protein, nutritional yeast, spinach, broccoli, brussel sprouts, to name a few.  I have been able to eat some greek yogurt and cottage cheese, so add that to my total.


Just remember,  “Every day is a new opportunity to nourish your body, move your muscles, and fuel your soul.”

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