SENIORS MAY BENEFIT FROM HIGHER INTAKES OF PROTEIN

Athletes aren’t the only individuals who may benefit from protein intakes that exceed the RDA. A higher protein intake for adults older than 65 or 70 years appears to be of benefit in maintaining a healthy body weight and protecting against frailty. Because of decreases in physical activity and a number of other factors, most elderly individuals experience a loss of lean body mass, primarily from skeletal muscle. This decline is of particular concern in the elderly as the loss of lean body mass is associated with a high risk of disability and death. A number of studies demonstrate that slightly higher protein intakes (approximately 1.2 g/kg/d) in adults older than 65 years can effectively reduce this loss of lean body mass, improve functionality, and reduce the risk of disability and death, particularly when combined with a resistance training program. However, recent research indicates that for middle-aged adults (ages 50 to 65) higher protein intakes do not offer added benefit. In this age group, consuming protein in line with the RDA (0.7–0.8 g/kg/d) is actually beneficial for the prevention of cancer, overall mortality, and possibly diabetes. This level of protein intake is significantly less than most U.S. adults currently consume. Health benefits of both a higher protein intake in older adults and lower protein intake for middle-aged adults are maximized when plant foods make up the majority of food intake.

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Adults over 65 have special protein needs. Protein intakes of approximately 1.2 g/kg/d in adults older than 65 years can effectively reduce loss of lean body mass, improve functionality, and reduce the risk of disability and death, especially when combined with a resistance training program.
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