Protein and older people

Protein Sources

 

Protein is essential for older adults to prevent muscle loss and frailty, which can lead to reduced physical function and a higher risk of falls. Studies recommend 1.2–2.0 grams of protein per kilogram of body weight daily for older adults, higher than the standard RDA of 0.8 grams per kilogram.

Here are some protein-rich options for older adults:

• Baked beans
• Tuna (limit to once every 2 weeks due to mercury)
• Quinoa (a complete protein, containing all nine essential amino acids)
• Turkey
• Chicken
• Peanut butter
• Eggs
• Yogurt

As I’m very active, rucking 5 days a week and lifting weights 4 days a week, I make sure to include a protein source for both lunch and dinner.

Click on any of the links below to see groups of posts related to retirement, exercise, diet etc.

• Delegation Posts
• Exercise Posts
• Nagging Posts
• Nutrition Posts
• Project Posts
• Retirement Posts
• Rucking Posts