Here are some healthy protein nutrition tips critical to forming muscle. Given that age-related muscle loss speeds up after 60, not getting enough protein can have a massively detrimental health impact. It’s recommended that older people eat double the amount of protein, in order to counteract this muscle loss (sarcopenia, by its medical name). Good nutrition with Protein for Seniors continues here:
GOOD NUTRITION WITH PROTEIN IS YOUR FRIEND
The health benefits of protein
Protein gives you the energy to get up and go—and keep going. While too much protein can be harmful to people with kidney disease, diabetes, and some other conditions, eating the right amount of high-quality protein:
- Keeps your immune system functioning properly, maintains heart health and your respiratory system, and speeds recovery after exercise
- Is vital to the growth and development of children and for maintaining health in your senior years
- Could help reduce your risk for diabetes and cardiovascular disease
- Can help you think clearly and may improve recall
- Will improve your mood and boost your resistance to stress, anxiety, and depression
- May help you maintain a healthy weight by curbing appetite, making you feel full longer, and fueling you with extra energy for exercising.
As well as being imperative to feeling healthy and energetic, protein is also important to the way you look. Eating high-quality protein can help you maintain healthy skin, nails, and hair, build muscle, and maintain lean body mass while dieting.
While most people eating a Western diet get sufficient quantity of protein each day, many of us are not getting the quality of protein we need.
High-quality vs. low-quality protein
Distinguishing between industrially raised meat and organic, grass-fed meat is only part of separating low- and high-quality sources of protein.
- While some processed or lunch meats, for example, can be a good source of protein. Many are loaded with salt, which can cause high blood pressure and lead to other health problems.
- Processed meats have also been linked with an increased risk of cancer. Likely due to the substances used in the processing of the meat.
The key to ensuring you eat sufficient high-quality protein is to include different types in your diet, rather than relying on just red or processed meat.
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