Some contain other ingredients on top of protein (for example, vitamins, minerals, fiber, flavoring ingredients, emulsifiers, etc.). Protein powders are therefore convenient and easy ways to obtain a needed amount of protein per one intake, which could be helpful for people who have difficulty eating enough food sources of protein to get the same amount.Īs you can see above, there are a variety of protein products out there.
However, research suggests that the required single serving of protein for seniors may be even higher if you're interested in maximizing muscle protein synthesis.
The typical amount of protein in supplements is approximately 20-30 grams per serving. Experiment and always buy the smallest package to gauge tolerability of a particular protein supplement. It may take some time for you to experiment with protein powder dosages and forms of consumption (as a shake, as part of baked goods or as an addition to oats) until you find a format in which you do not experience bloating, abdominal pain or even diarrhea. If you have never taken protein supplements before, be aware that they are unpredictable in terms of gastrointestinal tolerance. Fortunately, there are many alternatives available such as plant-based protein powders. In this case, whey proteins and casein (another type of milk protein besides whey) may not be suitable as well. There may also be problems with the milk protein intolerance, which can present with the same symptoms as lactose intolerance. A protein shake for elderly individuals could be a convenient way to get the protein they need. In order to counteract anabolic resistance, seniors are recommended to consume at least 1.2 g per 1 kg of body weight, and the needed amount to optimize muscle protein synthesis can even be 1.5 grams of protein per kilogram of body weight, in combination with strength training. Therefore, elderly individuals require adequate protein to offset the physiological changes that occur with age. In combination with the phenomenon of anabolic resistance and a decrease in physical activity (especially resistance training), this lays the perfect foundation for increased loss of muscle mass, deterioration of physical functions and quality of life in general. Many older people consume less protein than when they were younger. This phenomenon is characterized by blunted stimulation of muscle protein synthesis (MPS) to anabolic stimuli in skeletal muscles such as dietary protein / amino acids and exercise. There is an age-related phenomenon called anabolic resistance that contributes to the decline in muscle mass and decrements in physical function. Protein is a key important factor for senior adults.
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