PROTEINS FOR THE ELDERS

Eating healthy is very important as you grow older.  Eating less or eating a non balanced diet can result in deficiencies of important nutrients.  Of these nutrients, proteins are a special concern. Inadequate protein intake is closely associated with loss of muscle mass and strength (sarcopenia). This has a detrimental effect on health and quality of life of the elderly people. 

The old people need lesser calories but their requirement of some other nutrients  including proteins is higher than the young. 

The RDA for proteins for a young  adult is 0.8 gm/kg/day. The requirement for the elderly is almost double that of the young adults. 

How to choose the protein source?

Choosing protein source low in calories is ideal. Extra calories can result in obesity. 

The proteins should be of good quality and easily digestable. 

Dairy products and eggs which have proteins with all essential amino acids (good quality) and which require very little or no cooking are a good choice.  

Animal based proteins are better at preserving muscle mass.Milk based proteins are more effective than soy. 

(Nutrients. 2016 Jun; 8(6): 359.) 

Guidelines by the Indian Council of Medical Research( ICMR ) suggest that elders should include cereals, pulses, egg- white and at least 200-300 ml of milk and milk products to the diet. Addition of Meat and egg will further improve the quality of the diet. 

Protein supplements should be considered if the diet fails to provide the necessary nutrition. But the supplements must not be used as substitute for food. There is some evidence that fast protein( like whey) may be more beneficial in older people to limit protein loss. 

Eating only toast for breakfast followed by protein packed lunch is not the correct way to eat. 

For optimal use for muscle synthesis the intake of proteins has to be has to be evenly distributed over the day. 

Each meal should have about 25-30 gms of proteins. Forcing oneself to eat more than this has shown no added benefit. 

Randomised controlled trials have shown the benefit of increased protein in the diet in muscle gain and improved strength especially when combined with resistance exercises. 

(Nutrients. 2015 Aug; 7(8): 6874–6899.)

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