Title:
As I become older, how much protein do I need? Are supplements necessary for me
to consume enough?
If you're a woman in her 50s, you may have read advice on
social media or from influencers stating that your midlife protein needs grow significantly.
According to these recommendations, a lady weighing 70 kg should consume 150
grams of protein daily. That is the same as twenty-five boiled eggs, or six
grams of protein apiece
Is that correct? Let's start by
defining protein and discussing sources of it.
One macronutrient that is crucial to our diets is protein.
It gives us energy and is necessary for the synthesis and repair of hormones,
enzymes, soft tissues, bones, and muscle. Animal products—dairy, meat, and
eggs—are typically thought to be high in protein. Bread, cereals, and legumes
are examples of plant foods that are excellent providers of protein.
What happens to our needs, though, as we age?
Years and
phases
The amount of protein needed at each stage of life varies.
This illustrates how growth varies, particularly from infancy to early
adulthood. According to age, the projected average requirements are:
1.43g of protein per kilogram of birth weight
At 6–12 months, when protein requirements are at their peak,
1.6g per kg of body weight is recommended.
Between the ages of 6 and 18, protein requirements drop from
0.92g to 0.62g per kg of body weight.
This means a difference of 12.6g/day of protein for a man
weighing 70 kg. This is an increase of 10.5g per day for a woman weighing 70
kg. An additional 300ml of milk, 60g of cheese, 35g of chicken, 140g of
lentils, or 3-5 slices of bread can provide you with an additional 10g of
protein.
Higher intakes (up to 0.94–1.3g per kg of bodyweight per
day) for adults over 70 may slow the age-related loss of muscle mass (also
referred to as sarcopenia). However, this needs to be combined with more
resistance-based training, like working out with weights or elastic bands.
There are currently no national nutrient guidelines that contain these.
But what
happens in middle age?
That being said, one reason for the push for more protein in
middle age could be the desire to fend off age-related muscle loss.
Additionally, it could be a result of a widespread desire to avoid gaining
weight when hormonal changes occur.
Studies explicitly examining middle-aged women's protein
intake are comparatively rare. An extensive 2017 observational study involving
over 85,000 middle-aged nurses revealed a correlation between a lower incidence
of early menopause and a higher intake of vegetable protein, but not animal
protein or total protein. This type of study looks for patterns in a population
sample.
A second study on the same group of women discovered a
correlation between a higher intake of vegetable protein and a decreased risk
of frailty, which is defined as a lower risk of falls, disability,
hospitalization, and death. While total protein intake had no effect, a higher
intake of animal protein was associated with a higher risk of frailty.
Middle-aged women with higher protein intake had higher lean
muscle mass, according to another smaller observational study involving 103
postmenopausal women. Nevertheless, a study that tested an intervention (i.e.,
increased protein intake) had no effect on lean body mass in women who were
late post-menopausal.
According to some research, eating more protein-rich foods and consuming fewer calories may help prevent weight gain during menopause. However, clinical trials haven't been used to test this.
Increasing protein consumption enhances feelings of
fullness, which may contribute to weight loss and muscle mass preservation.
Studies have shown that consuming 1.0–1.6g of protein per kg of bodyweight per
day can improve satiety. Nevertheless, these studies have been conducted in
both men and women of all ages, not just middle-aged women.
In reality,
what are we eating?
99% of Australians under the age of 70 get all the protein
they need from food, according to data on average daily intake. As a result,
most adults won't require supplements.
Merely 14% of men and 4% of women over 70, respectively, do
not consume enough protein to meet their estimated average needs. This could be
due to a variety of factors, such as a deterioration in general health, an
illness or injury that causes decreased appetite, a decrease in one's capacity
to prepare meals for oneself, and the expense of animal sources of protein.
It is better to prioritize eating food over supplements,
even though they might benefit from higher protein intake. It is not only more palatable
and well-known, but it also contains additional vital nutrients. For instance,
red meat contains zinc and iron as well as omega-3 fats, fish contains omega-3
fats, eggs contain vitamin A and D, and dairy products contain calcium.
What then
ought to I do?
Muscle atrophy, inadequate wound healing, oedema (fluid
accumulation), and anemia (when the blood does not carry enough oxygen to the
cells) are signs of a protein shortage. However, a deficiency is uncommon due
to the amount of protein found in the average Australian diet. The number of
serves you need to have from each food group in order to achieve a balanced
diet that will meet your nutrient requirements is specified in the Australian
Dietary Guidelines.