Current U.S. Department of Agriculture guidelines do not specify that protein intake should increase as individuals age. But researchers are now suggesting that not only should aging folks get more protein than their younger counterparts, but that they should get it in every meal.
Age-related muscle loss is known as sarcopenia. Many people think that the condition is the result of the body's inability to build muscle as it ages, but dietitian Jennifer Sygo, of the Cleveland Clinic Canada, told the National Post that older adults can still retain and build muscle as long as they have the protein intake to do so.
Moreover, a University of Texas study revealed that individuals - both young and old - should get 25 to 30 grams of protein per meal to achieve maximum muscle synthesis. They also reported that consuming less than 20 grams with each meal can actually reduce the body's ability to build muscle.
Sygo recommended that older adults up their protein intake by choosing low-fat, high-protein breakfast foods like Greek yogurt, cottage cheese or shakes.
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