Do you need more protein as you get older? This is a question we are asked often. Let’s dive in.
There is a common idea that as we age we need to make drastic changes to our nutrition. We’ve seen ideas floating around the internet that you HAVE to give up carbs, take up intermittent fasting and drastically increase your protein intake. A lot of this is directed at women, especially as they near the age of peri-menopause and menopause. Today, we’re going to specifically address the protein myth.
The truth is, there is nothing about aging that demands that you increase your protein intake. BUT, because most people are undereating protein, they may feel like they are eating more if they start trying to hit recommended protein amounts. Our baseline recommendation of 0.8 g/lb (grams of protein per pound of body weight) is the same regardless of age.
If you’re looking to maximize muscle mass and performance, 0.8 g/lb becomes the minimum target. You should be aiming for around 1g per pound of bodyweight.
So the bottom line is, nothing about aging requires you to INCREASE your protein intake. However, if you haven’t been focusing on it (like most people), there is a good chance that meeting these recommendations will likely be an increase from your current baseline.
As we age, it can be easy to resign yourself to what you believe is the inevitable weight gain (and muscle loss). This is especially true for women going through menopause, who simply accept weight gain alongside a vast array of other symptoms like brain fog, insomnia, and hot flashes.
However, simply focusing on nutrition can alleviate or even eliminate a lot of these issues.
If you’d like more information how our nutrition coach can help you navigate getting older and still feeling and looking your best, simply click HERE to set up and information call to see if it’s a good fit.
Our one-on-one nutrition coaching that is built around YOUR goals, your preferences and what works best for you. We help you make changes that are sustainable for you in the long term.