Most people in the United States consume enough protein each day. But that's no reason to stop paying attention, experts say.
Glenda Courtney Martin, a nutritional scientist at the University of Toronto, says protein is essential for every function in the body, including building muscles, bones and collagen, digesting food and fighting infections.
And the amount you need fluctuates throughout your life, depending on your age, body size, and other circumstances. Stuart Phillips, a muscle physiologist and nutrition researcher at McMaster University in Ontario, Canada, said people can be deficient without even realizing it.
federal government Guidelines issued in 2005 Recommended daily intake of protein based on age and weight, more recent research Dr. Phillips said that suggests these amounts may need to be a little higher for optimal health.
Here's how your protein needs change throughout your life.
timeless protein
We must consume protein every day. Part of the reason is that old proteins become damaged or worn out and need to be replaced by new ones. It's like replacing old bricks in a wall that has collapsed, Dr. Phillips said.
childhood and adolescence
According to Dr. Courtney Martin, infants, older children, and teenagers need more protein relative to their weight than adults because they're constantly growing.
For example, according to federal guidelines, infants between 7 and 12 months of age need 0.54 grams of protein per pound of body weight each day, while adults need 0.36 grams per pound of body weight.
As children grow older, their protein needs slow down as they grow, Dr. Phillips said. For example, ages 4 to 8 need 0.43 grams of protein per pound per day, and ages 14 to 18 need 0.39 grams per pound.
Christopher Gardner, a nutrition scientist at Stanford University, says most children get enough protein in a typical balanced diet.
For example, a toddler weighing 25 pounds needs about 12 grams of protein per day. This is equivalent to a glass of milk and a slice of whole wheat bread combined. A 50-pound 8-year-old needs about 22 grams of protein in one cup of Greek yogurt, and a 120-pound teenager needs 46 grams, or the amount found in one thick pork chop.
However, 25 to 50 percent of girls ages 14 to 18 do not meet federal protein recommendations. survey data Research shows that adolescent girls eat less meat more likely to obey than boys dietary restrictionswhich could explain the protein deficiency in this group.
young and middle-aged adults
Typically, by the age of 17 or 18, the body stops growing and protein needs settle down to maintenance levels. That's just enough to replace a worn-out “brick,” says Dr. Phillips.
The federal guideline for people 19 and older is 0.36 grams of protein per pound. For an adult weighing 185 pounds, this equates to 67 grams of protein per day for him. This is the amount you get from eating one small piece of salmon, one cup of lentils, and half a cup of almonds.
between Adults ages 19 to 50 in the United Statesless than 10 percent of men don't get the recommended amount of protein each day, and 10 to 25 percent of women are deficient.
According to Dr. Phillips, people who regularly do strength or endurance training, pregnant or breastfeedingmay be required at most 2x the protein As recommended by federal guidelines.
senior citizen
Protein recommendations for older adults are currently the same as for younger adults; Several evidence suggest Dennis K. Houston, professor of gerontology and geriatrics at Wake Forest University School of Medicine, says people 65 and older may benefit from consuming more, at least 0.45 to 0.54 grams per pound. Stated.
For an adult weighing 185 pounds, this higher recommendation equates to 84 to 101 grams of protein per day. You can get this amount by eating 1 cup of cottage cheese, 1 cup of tuna salad on whole-wheat bread, and 6 ounces of chicken breast a day. Like younger adults, older adults further increase their protein needs when they regularly engage in weight training, running, or other strenuous activities. Higher doses may also be needed if you are recovering from an infection, hospitalization, surgery, or period of bed rest, Dr. Phillips said.
According to Dr. Phillips, after the age of 50, muscle mass begins to decrease; increase risk Falls, fractures, hospitalization, etc. early death.
Lack of physical activity is the biggest cause of muscle loss, but research also shows that muscle aging is to blame. low efficiency Dr. Phillips said they are good at using protein to create new muscle fibers.Among people aged 71 and over, approximately 50% of women and 30% of men Does not meet even the federal government's lower recommendations For protein.
Dr. Huston said older adults typically eat less than they did when they were younger, and may have difficulty chewing, less ability to cook, and less ability to purchase protein-rich foods. Such a shortage could occur because of the nature of the disease, Dr. Huston said.
Dr. Huston says foods like yogurt and eggs are good options because they're high in protein and easy to prepare and eat.
Samane Farsijani, an epidemiologist at the University of Pittsburgh School of Public Health, said this diet deserves special attention, especially for older adults, because people often skimp on protein at breakfast.
Instead of a piece of toast and orange juice (which provides 5 grams of protein), you might consider Greek yogurt with berries (22 grams). A peanut butter sandwich on whole wheat bread and a glass of milk (23 grams).or breakfast burrito Contains eggs, beans, and cheese (39 grams).
Dr. Huston said: People with chronic kidney disease or other kidney dysfunction are often advised to watch their protein intake, as protein increases kidney function. Such people should work with their health care provider to plan a balanced diet, she says.
