High-protein diet is especially important for the elderly

How important are proteins for the elderly?

Older adults should eat more protein-rich foods if they want to lose weight, have a chronic or acute illness, or have to go to hospital. However, high-protein foods should generally be preferred to dietary supplements with protein.

Scientists have found in various studies that especially older adults should take more protein-rich foods for their health. Your health can benefit greatly even in difficult situations.

Some foods contain a lot of protein. These foods include, for example, fish, meat and legumes. (Image: bit24 / fotolia.com)

In times of stress, older people process protein less efficiently

During certain periods of stress (diets, illness, and hospitalization), aging bodies process protein less efficiently and therefore need more of it to maintain muscle mass, muscle strength, bone health, and other important physiological functions. Even healthy seniors need more protein than younger people to maintain their muscle mass, say the experts. However, up to one-third of older adults do not consume sufficient protein foods because of decreased appetite, dental problems, taste disturbances, dysphagia and limited financial resources. In conjunction with a tendency to lack of exercise, there is a risk for those affected that the muscles will deteriorate and mobility will be impaired. Those affected recover more slowly from illness and a loss of independence occurs more often.

Benefits of ingesting protein

Recent research indicates that older adults who consume more protein have less trouble getting out of bed, climbing stairs, and much more. In a study from 2018 that medically monitored more than 2,900 senior citizens over a 23-year period, scientists found that participants who consumed the most protein were 30 percent less likely to be functionally impaired , compared to subjects consuming the least amount of protein.

Difficulties due to low protein intake

In another study involving nearly 2,000 older adults, people who consumed the least amount of protein had nearly twice as many walking difficulties compared to people who consumed the largest amount of protein.

Too little protein can accelerate muscle breakdown

While eating a sufficient amount of protein can not completely prevent the age-related loss of muscle altogether, too little protein can be a tightening factor that causes older people to lose muscle faster.

How much protein should seniors consume??

The most commonly cited standard is the recommended dose of 0.8 grams of protein per kilogram of body weight per day. However, older adults have rarely been included in studies that have been conducted to determine the recommended daily intake of protein. Experts have already warned that the standard recommended intake of protein may not be appropriate for the health needs of the elderly population.

Sick older people need to absorb more protein

For example, after reviewing further evidence, an international group of physicians and nutrition experts in 2013 recommended that healthy older people should consume one to 1.2 grams of protein per kilogram of body weight daily. For seniors with acute or chronic conditions, physicians suggested a protein intake of 1.2 to 1.5 grams per kilogram of body weight, with the exact amount needed depending on the disease, its severity, and other factors. Even higher levels, up to two grams of protein per kilogram of body weight, could be required in seriously ill or malnourished older adults. However, these recommendations above do not apply to seniors with kidney disease, the experts add.

Distribute protein consumption evenly throughout the day?

Another recommendation calls for older people to distribute protein consumption evenly throughout the day. This is shown by studies showing that seniors are less efficient in processing protein in their diet and may need a higher dose per meal. For this reason, physicians suggest that older adults should consume 25 to 30 grams of protein per meal. In practice, this means rethinking, especially in terms of breakfast, because protein intake tends to be the lowest here. Oatmeal or cereals with milk are not enough. In the opinion of the experts, people should think about adding a Greek yogurt, egg or turkey sausage to breakfast.

Dietary supplements should be taken with protein?

What about taking powdered or liquid protein supplements? There is generally no need for supplements unless someone is malnourished, sick or in hospital, say the researchers. Real foods with protein are always preferable to dietary supplements with protein. If there is no way to eat real meals, it is okay to consume protein shakes. However, older adults should not routinely take protein shakes instead of meals. This can lead in the long term to a reduced protein and calorie intake, warn experts. (As)