It is important that people consume enough high-quality protein, especially as they age, to have the necessary amino acids and for their bodies to function properly.
Proteins play an important role in our bodies. They are used to build new cells, repair old ones, keep our muscles and bones strong, and even help keep our bodies satisfied between meals. Dietary proteins are made from small building blocks called amino acids, which are needed to make the proteins the body needs. It is important that people consume enough high-quality protein, especially as they age, to have the necessary amino acids and for their bodies to function properly.
Protein needs can increase with pregnancy, physical activity, illness, and age. Adults over 60, for example, may need up to twice as much protein as younger people to maintain healthy muscles, strength, and energy.
However, many are not getting the recommended daily amount of protein they need.
Individual protein needs also vary depending on a person's health status. Healthy adults need about 0.8 grams of protein per kilogram (kg) of body weight per day, while older adults, at risk of malnutrition or undergoing treatment for an illness, would need up to 1.5 grams per kg of body weight. body per day. For a 70 kg adult, these recommendations would translate into 105 grams of protein per day.
Here are the top myths that can prevent adults from getting the protein they need:
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1. Proteins are needed for breakfast
While we sleep, the body is fasting. As a result, protein is not being delivered to the muscles, leading to the breakdown of body proteins. Eating a breakfast that includes high-quality protein is a great way to restore muscle protein balance. “People who eat only toast or bread are not getting the protein and other important nutrients. Adults should get protein at every meal, including breakfast, to nourish the body and satisfy hunger. Making a habit of eating low-fat cheese, yogurt, eggs or other protein-rich foods can be an easy way to increase your intake of necessary nutrients in the morning,” explains PatrÃcia Ruffo, nutritionist and Scientific Manager at Abbott in Brazil.
2. Will skipping meals impact overall protein intake?
Although protein is present in many foods, many older people end up not getting enough in their diets, as one of the main reasons is the habit of skipping meals. However, research suggests that individuals who spread their protein intake more evenly throughout the day can help their bodies use it more efficiently for muscle health.
To avoid this common mistake, try not to skip meals and prioritize protein when eating. Supplementation may also be an option. Ensure, for example, maybe an option in these cases, as it has an adequate composition to assist in the recovery or maintenance of the health of people at nutritional risk.
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3. Age doesn't matter when it comes to protein needs
Experts agree that protein needs increase with age and the disease an individual may have. Muscle loss is a natural part of aging. From the age of40 onwards, people can lose up to 8% of their muscle mass every decade this can impair strength and energy levels, making physical activities that were once easy increasingly challenging. Also, as we age, the body becomes less efficient at using protein for muscle synthesis, so we must eat more to reap the benefits.
4. Activity Level Doesn't Affect Protein Needs
When it comes to protein, a predetermined amount doesn't fit everyone. Just as age affects protein needs, so does physical activity. Athletes or those who exercise frequently may need twice as much protein as a more sedentary person to help rebuild and keep muscle tissues active. Time is also important. In addition to consuming multiple sources of protein at every meal, eating a high-protein snack after exercise can help repair any muscle damage. Overall, aim to consume 25 to 30 grams of protein after a rigorous workout.
5. All proteins are the same
Proteins are made up of building blocks called amino acids. Of the 20 amino acids found in dietary proteins, nine are essential, which means that the body must have a daily supply of them to maintain normal body growth, development, and functioning. The other amino acids are not considered essential, as the body can make them from other amino acids.
With regard to quality, protein can be classified as complete or incomplete:
* The first, known as a complete protein, contains all nine essential amino acids in the right amounts to maintain normal body growth, development, and functioning. Animal foods like meat, fish, poultry, eggs, and dairy contain complete proteins.
* The second, incomplete protein, provides only a few of these building blocks – amino acids – and needs to be combined with other complementary sources of protein throughout the day. Most plant proteins are classified as incomplete. However, eating a variety of plant-based protein sources daily, such as grains and legumes, can provide you with enough complete protein. In addition, plant-based protein foods provide ample dietary fiber, vitamins, minerals, and other beneficial phytonutrients.
Adults should try to include at least one high-quality, the complete protein source in every daily meal. “Those following a vegetarian diet can mix foods by eating different categories of complementary plant proteins throughout the day, such as peanut butter on toast for breakfast, rice and beans for lunch, or chickpeas for dinner,” he suggests. Patricia Ruffo.
