Maintaining heart and brain health is important as we age, but there’s new evidence that maintaining muscle mass is just as critical. According to a report by Fox News, muscle mass directly impacts strength, mobility, metabolism, and long-term independence. But adults naturally lose up to 8 percent of their muscle mass every decade after age 30.
To help preserve muscle mass, older adults need to make sure they are getting enough protein. The article notes that some experts believe “the current federal recommendation reflects the bare minimum needed to prevent deficiency — not the optimal intake required to preserve strength and function with age.” They say seniors need to eat more plant-based proteins such as legumes, nuts, lentils, and soy products, along with fish and lean poultry.
Another concern is that as people get older, muscles become less responsive to protein. This is known as anabolic resistance. Once you reach your 50s, your body requires a larger dose of protein per meal to gain the same muscle-building benefits. The article suggests “older adults may benefit from at least 1.2 grams of protein per kilogram of body weight daily.”
Please keep in mind that protein alone does not build muscle. You need to exercise as well.
To learn more about how exercise and healthy eating benefit seniors, take a look through some of our other articles on Council of Seniors 365.
And be sure to stop by CouncilofSeniors.com to learn how we’re working to improve the financial well-being of America’s retirees.
