Muscles give your body strength, letting you lift objects or run quickly. For seniors, strong muscles help you get out of a chair, walk up porch steps and grip a full glass of water, which can help you maintain your independence and mobility.
Muscle mass naturally declines with age in a condition called sarcopenia. This loss typically starts around age 40. While health conditions and weight can affect the rate of loss, older adults usually lose 50% of their muscle mass by age 80.
Research reveals eating high amounts of protein can help counter sarcopenia and reduce the odds of injury and disability. This is why residents often see protein-rich foods during meals at The Gardens at Barry Road.
Protein is a complex molecule consisting of tiny parts called amino acids, which serve as building blocks for the body. Scientists have discovered over 20 types of amino acids. The body produces most of them naturally. However, nine amino acids, often called essential amino acids, must be obtained by eating foods containing them.
Proteins perform many functions in humans, including forming antibodies to fight off infections and acting as messengers that keep organs working in sync.
Protein is a crucial component of muscle strength, skin durability and recovery rate when healing from injuries and surgeries. It also forms the structural components of cells, allowing the body to create new ones or to repair damaged cells and keep them functioning properly.
Humans get protein by eating a variety of plant and animal products. As the body ages, its ability to absorb and store protein is reduced, making it more difficult for seniors to build new muscle tissue or recover from injuries.
Studies have shown increasing daily protein consumption can help you overcome some of these issues and reduce the amount of muscle lost.
It's also recommended that protein consumption be spread out to give your body time to absorb and store it. For best results, you should eat protein at each meal. Residents of The Gardens at Barry Road can also keep protein-rich snacks on hand in their assisted living apartments to enjoy throughout the day.
Medical conditions, such as kidney disease, can affect the amount of protein you should eat, so it's important to talk with your medical providers and nutritionists about dietary recommendations customized to meet your needs.
Doctors suggest older adults eat 1-1.2 grams of protein per kilogram of body weight daily. This equals roughly 70 grams for a 150-pound individual.
With a little meal planning, this isn't too hard to accomplish. An example menu would include:
You can check the protein content of foods on trusted medical and government websites or books on nutrition in the library before creating meal ideas. In a senior living community, such as The Gardens at Barry Road here in Kansas City, older adults can leave the hassle of meal planning to the nutrition team and just enjoy conversing with their peers during meals in the dining room.
Cooking and attending classes in the country kitchen is a beloved pastime for many residents of The Gardens. They can also practice new recipes in the comfort of their assisted living apartments' kitchenettes.
Many protein-packed recipes are easy to whip up using only basic ingredients and tools, making them fun snacks to enjoy with visiting friends and grandchildren.
This no-bake recipe from The Big Man's World is highly customizable, making it easy to swap ingredients and prevent snack boredom. The high protein levels are good for curbing hunger between meals, and it only takes a few minutes to make.
Smoothies, such as this one, are a great way to pack protein into breakfast. Soy milk is rich in protein, omega-3 fatty acids and vitamin B6. Using an unsweetened brand lets you avoid unwanted calories and sugars.
Sandwiches are a timeless go-to option for a quick and easy meal. This recipe includes chickpeas, which are considered a perfect protein by nutritionists because they contain the nine amino acids the body needs to function properly.
Satisfying a sweet tooth doesn't have to mean eating an unhealthy dessert, as proven with this snack. With the right ingredients, mug cakes can be a fun and tasty way to pack more protein into your diet without loading up on extra calories.
Eating the right amount of protein per day can help you maintain muscle mass as you age. However, muscles also need healthy activity. Talk with your care team today to learn more about how to combine eating right and exercise to improve overall health, reduce the risk of falls and increase mobility.
