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Posted by u/depressedlifter··Nutrition

RD with 5 years clinical experience, what's the real deal on protein needs for those over 65?

TL;DR: What's the actual protein requirement for folks over 65? Need solid strategies for the elderly, hit me up.

So, I've been digging into protein requirements for the elderly, and honestly, it's a minefield of conflicting advice. Some studies say 1.2 to 1.5 grams per kg of body weight, while others toss around lower numbers like they're confetti. It's wild, especially considering how crucial muscle mass and overall health are for this age group. I get the whole 'preserve lean mass' thing, but what's the practical application here? Anyone got some concrete strategies or real-life success stories? I mean, I want to help my clients live their golden years without turning into frail old men and women who can't even lift a milk jug. Hit me with your best tips on how to approach protein for the over-65 crowd, please.

And if you've got research to back up your claims, even better. I'm not trying to reinvent the wheel here but man, I'm starting to feel like I'm running in circles with this one.

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u/squat_to_pizza·

Facts! Older adults often don't get enough protein in their diets. I find that incorporating high-protein snacks, like Greek yogurt or protein bars, helps bridge the gap. And honestly, it can be a game-changer for their energy levels. My grandma started having a protein shake daily, and it's amazing to see her strength and vitality come back. Plus, it's pretty easy to throw into a blender.

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u/grindhardnotfat·

Just to push back a bit on those lower protein recommendations, that can be harmful. Some people think 0.8 grams per kg is enough, but that's outdated. The newer research points toward higher intake being crucial for health and mobility in older adults. I once had a senior client who was on a lower protein diet and struggled to gain strength, but once we increased it, they made noticeable progress in just a few months. 1.2 grams was their sweet spot.

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u/saltyngl·

Ngl, seeing old folks lift weights is like watching a dog ride a skateboard. So unexpected but awesome. Just don't forget they need to have fun too! Maybe get them involved in classes or group workouts. It makes protein intake feel less like a chore when they're in a social setting.

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u/mostly_lifting·

You can't ignore the role of resistance training in this equation. If they're not lifting, even 1.5 grams may not do much. Strength training boosts the effectiveness of protein intake, plus it's good for bone density. For example, a study by Phillips and Van Loon shows that older adults should combine protein intake with regular strength exercises to maximize muscle protein synthesis.

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u/runningfromcardio·

This might sound dumb, but what about protein bars? Are those a good idea for older adults? Like, do they really work, or is it just marketing hype?

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u/cuttingseason_2024·

You're right about the conflicting advice. Research has shown that older adults need more protein to maintain muscle mass, especially if they're sedentary or losing weight. Aiming for around 1.2 to 1.5 grams per kg is generally a good guideline. I had a client who started tracking his protein intake and shifted from 60 grams a day to around 90. He felt stronger, his mobility improved, and he was able to lift heavier bags of groceries again. Just showing how impactful even a modest increase can be.

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u/highprotein_paul·

Yep, tracking macros is essential. You might also consider suggesting higher-quality protein sources, like lean meats or plant-based options. Some studies indicate that protein from whole food sources is more effective for muscle retention than supplements alone. And don't forget about combining protein with some form of resistance training, this combo really helps improve muscle health for seniors.

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u/strongbutawkward·

This is super interesting. I didn't realize protein needs change so much. I guess the key is to really track what they're eating, right? Like, if they're not hitting those numbers, it can lead to muscle loss.

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u/cuttingseason_2024·

I totally get where you're coming from with the resistance training! I've seen firsthand how much it can help not just with muscle retention, but also with overall quality of life. My uncle, who's over 70, started lifting weights and his doctor was shocked at his health markers improving. He's basically a walking advertisement for how important this is!

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