Protein intake past the age of 50 for women.

http://strengthandyinyogawitherin.com

"Aging gracefully is about being comfortable in your own skin, and that often comes with age." Unknown

I thoroughly enjoy teaching my strength class. When I gaze at the group of kind faces, few are younger than 55. These women are pursuing a high quality of life and the capability to manage tasks independently. This is why I am delighted to see them in my class. Independence has always been what I value most in life. I aspire to carry my own groceries when I retire and to maintain my flower garden, attend events, and stay active. Strength is synonymous with independence, as is proper nutrition.

Muscle loss associated with weight is known as sarcopenia. This process accelerates after the age of 55. To preserve muscle mass, it is essential to engage in regular strength training and increase protein consumption.

Studies from the National Institute of Health indicate that as you get older, your protein intake needs to increase, especially if you engage in strength training. However, the internet is filled with a lot of information, which can be confusing.

The ideal protein intake for older adults ranges from 1.2 to 1.6 grams per kilogram of body weight. I aim for 1.5 grams. To calculate, divide your weight in pounds by 2.2 to convert it to kilograms. For me, this calculation is 148 lbs / 2.2 = 67 kg. Then, 67 kg x 1.5 grams equals 100 grams of protein.

Ensuring you include protein in every meal and distribute it throughout the day is optimal. Natural protein sources are preferable, but supplementing with whey or pea protein is a good alternative. People over fifty should consume 30 to 35 grams of protein within two hours after weight training.

Erin Greenier, author