If you’re a woman around the age of 50, you may have seen advice on social media. from influencers We find that protein requirements increase dramatically during middle age. These recommendations suggest that a woman weighing 70 kg needs about 150 grams of protein each day. This is the equivalent of 25 boiled eggs, each containing her 6 grams of protein.
Is that correct? First, let’s take a look at what protein is and where you can get it.
protein It is an essential macronutrient in our diet. It provides us with energy and is used in the repair and production of muscles, bones, soft tissues, hormones and enzymes. We primarily associate animal foods (dairy, meat, eggs) with being rich in protein. Plant foods such as bread, grains, and legumes are also valuable sources of protein.
But what happens to our needs as we grow older?
ages and stages
Changes in protein requirements through various life stages. This specifically reflects developmental changes from infancy to adolescence. Estimated average requirements by age are:
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1.43g protein per kg birth weight
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1.6g/kg body weight from 6 to 12 months (when protein requirements are highest)
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Protein requirements decrease from 0.92 to 0.62 g/kg body weight between the ages of 6 and 18 years.
As adults, men and women have different protein needs. This reflects the higher muscle mass of men compared to women.
Recommendations for people aged 70 and over in Australia reflect the growing need for tissue repair and muscle maintenance.
For a 70kg man, this is a difference of 12.6g per day of protein. For a woman weighing 70 kg, this is an increase of 10.5 g per day. An additional 300 ml of milk, 60 g of cheese, 35 g of chicken, 140 g of lentils, or 3-4 slices of bread can add 10 g of protein.
new evidence is emerging more intake For people over 70 years of age (up to 0.94-1.3 g/kg body weight per day), it may reduce age-related muscle loss (known as sarcopenia). However, this requires more resistance-based exercise, such as using weights or elastic bands. These are not yet included in national nutritional guidelines.
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Read more: Am I too old to build muscle? What science says about sarcopenia and building fitness in old age
But what about middle age?
Therefore, the push for higher protein in midlife may be due in part to a desire to prevent age-related muscle loss. And it may also be part of a common desire to prevent weight gain. hormonal changes.
Relatively few studies have specifically investigated protein intake in middle-aged women. A large 2017 observational study of more than 85,000 middle-aged nurses (in which researchers look for patterns in population samples) found that intake of plant protein, rather than animal protein or total protein, It turns out that there are many. Lower incidence of early menopause.
Another study of the same group of women found that higher intakes of plant-based protein low risk of frailty (Means lower risk of falls, disability, hospitalization, and death). Higher intakes of animal protein increased the risk of frailty, but total protein intake had no effect.
another small observational study Among 103 postmenopausal women, we found that middle-aged women with higher protein intake had higher lean muscle mass.still intervention research Higher protein intake was shown to have no effect on lean body mass in late postmenopausal women (when researchers test for specific changes).
some researchers They theorize that increasing dietary protein intake and decreasing kilojoules may reduce weight gain during menopause. However, this has not been tested in clinical trials.
Increasing protein intake, satiety (feeling of fullness) is improved, which may be involved in weight loss and maintenance of muscle mass. Research suggests that protein intake to improve satiety is approximately 1.0 to 1.6 g per kg of body weight per day. However, such studies are not specific to middle-aged women, but have been conducted across all age groups, both men and women.
Read more: Running gels and protein powders are useful boosts for athletes, but be sure to read the label.
What do we actually eat?
When you look at something, The average daily intake of protein is, we find that 99% of Australians under the age of 70 meet their protein needs from food. Therefore, most adults do not need supplements.
Only 14% of men over the age of 70 and 4% of women over the age of 70 do not meet their estimated average protein needs. This can be for a variety of reasons, including decreased overall health, decreased appetite due to illness or injury, decreased ability to prepare meals for oneself, and the cost of animal protein sources.
Although you may benefit from increased protein through supplements, it is best to choose a diet-first approach. Not only is it more accessible and delicious, it also contains other essential nutrients. For example, red meat also contains iron and zinc, fish contains omega-3 fats, eggs contain vitamin A and vitamin D, some iron and omega-3 fats, and dairy products contain calcium. It contains.
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Read more: Do athletes really need protein supplements?
So what should I do?
symptoms of protein deficiency These include muscle weakness, poor wound healing, edema (fluid buildup), and anemia (when blood doesn’t provide enough oxygen to cells). However, given the amount of protein in the average Australian diet, deficiencies are rare.of Australian dietary guidelines Provides information on the number of servings needed from each food group to achieve a balanced diet that meets your nutritional requirements.
If you’re concerned about your protein intake because you have a health condition, play sports, or are vegan or vegetarian, so your protein intake is high, talk to your doctor or certified dietitian. please.
