Why Seniors Must Lift Weights And Eat More Protein
As we age, our bodies undergo several changes that can affect our physical health and function. One of these changes is a natural decline in muscle mass and strength, known as sarcopenia. Sarcopenia can begin as early as our 30’s and can progress at about 1-2% per year after age 50.
The loss of muscle mass and strength can have very negative consequences for seniors. It can make it more difficult to perform everyday activities, such as carrying groceries or climbing stairs. It can also increase the risk of falls and fractures and the risk of developing other age-related conditions, such as diabetes and heart disease.
One way to combat sarcopenia is through resistance training, which can help to build and maintain muscle mass. It is essential to start with a low level of resistance and gradually increase the amount over time to avoid injury and ensure you're challenging your muscles. You can resistance train with weights, bands, or even your body weight through exercises like push-ups or squats.
In addition to resistance training, it is also vital for seniors to pay attention to their protein intake. Protein is an essential nutrient that plays a crucial role in repairing and rebuilding muscle tissue. Seniors need to get enough protein because their bodies may not be as efficient at using it as they once were.
Eating a diet rich in protein can help ensure that the body has the necessary building blocks to repair and rebuild muscle tissue. Good protein sources include meat, poultry, fish, eggs, dairy products, beans, and nuts. Seniors must aim for at least 0.8 grams of protein per kilogram of body weight per day, the recommended amount for preventing muscle wasting in hospitalized patients. However, some studies have suggested that older adults may need more protein, up to 1.2-1.5 grams per kilogram of body weight per day, to maximize muscle protein synthesis.
It is also vital for seniors to pay attention to the protein quality they are consuming. Animal-based proteins, such as lean meat, poultry, dairy products, and protein powder are considered high-quality sources of protein because they contain all of the essential amino acids the body needs. Plant-based proteins, such as beans and nuts, also contain protein, but they may be lacking in one or more of the essential amino acids and tend to contain less protein and more calories from carbohydrates and fat per serving. Combining different sources of plant-based protein, such as beans and grains, can help ensure you get all of the essential amino acids.
In summary, protein intake and resistance training are essential for seniors because they can help maintain muscle mass and strength, which are essential for performing everyday activities and maintaining overall health and well-being. By including protein-rich foods in their diet and incorporating resistance training into their exercise routine, seniors can help to preserve their muscle mass and reduce the risk of age-related conditions.