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Posted by u/twenty_mile_tom··Nutrition

What's the best protein strategy for clients over 65?

As a marathon coach with a decade in the game, I often get questions about nutrition, especially for older runners. Protein intake for folks over 65 can be a bit tricky. Research suggests that they may need around 1.2 to 1.5 grams of protein per kilogram of body weight daily to maintain muscle mass and support recovery. This is crucial since sarcopenia is a real concern! I recommend incorporating high-quality sources like lean meats, dairy, or even plant-based options like lentils and quinoa.

It's also worth noting that spreading protein intake throughout the day can help maximize muscle protein synthesis. So, aim for at least 20-30 grams per meal. Any RDs in here with more specialized insights on this? Would love to hear your take!

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u/veganpowerlift99·

I love a good plant-based meal, but not all proteins are created equal! For older clients, lentils and quinoa can be great, but they should mix them with other sources like nuts or seeds to hit those protein goals. Plus, have you tried adding nutritional yeast? It's like a cheesy sprinkle of protein goodness.

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u/runningfromcardio·

Ngl, I don't really get why older adults would want to bother with marathon training. But if they're into it, the protein intake matters! Just curious, what about hydration? Isn't that a bigger concern than protein for older runners?

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u/twenty_mile_tom·

Hydration is super important too, but protein can't be overlooked. I've seen clients really improve their performance just by adjusting their nutrition. The combo of proper hydration and protein intake can make a world of difference for recovery and stamina.

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u/highprotein_paul·

100! Protein distribution throughout the day is super important, especially for older adults. Research shows that spreading protein intake can enhance muscle protein synthesis, making those meals count! Try to encourage clients to have a high-protein snack before bed too, it can help with recovery

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u/nurse_on_weights·

Facts. Sarcopenia is a major issue, and making sure older clients are getting enough protein can help prevent muscle loss. I recommend tracking their intake with an app like MyFitnessPal. Simple meals with high protein, like Greek yogurt with berries, can make a difference

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u/powerlifting_panda·

Great insights! For clients over 65, it's crucial to focus on the bioavailability of protein sources. Animal proteins tend to be more bioavailable than plant sources, but combining different plant proteins can be effective too. Also, don't overlook the role of strength training in conjunction with increased protein intake to combat sarcopenia.

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u/squat_to_pizza·

Lmao, imagine if I told my dad to down some quinoa before his morning jog. But honestly, older clients sometimes need that extra push to understand how protein helps recovery. Throwing in a protein shake after a workout could be a simple and effective way to boost their intake.

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