Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I'm female in my mid 50's. I weight train and do barre. I aim for 30 grams at breakfast, which i eat after I work out. And I try to get to 90+ grams by day's end.

Also as you age the more protein you need.

Why is this? I assumed it was less, since we're no longer growing or making muscle.

You can build muscle at any age. Just not as much or as quickly.

+1

You can always build muscle. You need work harder as you age but you can still do it. It is so important as you age to grow or at least maintain the muscle you have.

Anonymous wrote:I'm female in my mid 50's. I weight train and do barre. I aim for 30 grams at breakfast, which i eat after I work out. And I try to get to 90+ grams by day's end.

Also as you age the more protein you need.

Can you tell me what you eat please?

Anonymous wrote:American's are obsessed with protein and the excess protein strains the kidneys and leaches calcium from bones causing osteoporosis. The Mayo Clinic says you don't need quite so much https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein#:~:text=The%20recommended%20dietary%20allowance%20to,grams%20of%20protein%20per%20day.

This.

Research about blue zones says people eat maybe 1 small portion of protein daily (seafood and sometimes pork). Most calories are coming from fruits, veggies, rice/beans. I think as we age, we should eat similar to those in blue zones.

American's are obsessed with protein and the excess protein strains the kidneys and leaches calcium from bones causing osteoporosis. The Mayo Clinic says you don't need quite so much https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein#:~:text=The%20recommended%20dietary%20allowance%20to,grams%20of%20protein%20per%20day.

Anonymous wrote:

Anonymous wrote:I'm female in my mid 50's. I weight train and do barre. I aim for 30 grams at breakfast, which i eat after I work out. And I try to get to 90+ grams by day's end.

Also as you age the more protein you need.

Why is this? I assumed it was less, since we're no longer growing or making muscle.

Because you need to preserve as much muscle as possible

https://khn.org/news/why-older-adults-should-eat-more-protein-and-not-overdo-protein-shakes/

https://pubmed.ncbi.nlm.nih.gov/15640517/

https://www.verywellfit.com/protein-needs-of-older-people-2223581

Anonymous wrote:

Anonymous wrote:I'm female in my mid 50's. I weight train and do barre. I aim for 30 grams at breakfast, which i eat after I work out. And I try to get to 90+ grams by day's end.

Also as you age the more protein you need.

Why is this? I assumed it was less, since we're no longer growing or making muscle.

Protein is food for your muscles. You lose muscle mass as you age. Getting enough protein and doing strength training slows down this process.

And PP is correct, you can build muscle at any age.

Anonymous wrote:I don’t get enough. I like PP’s advice above though. I usually eat eggs for breakfast and will have some dairy through the day (Greek yogurt, milk), and I often have a protein at dinner. I’ll snack on nuts sometimes but not daily. I read you should get the amount of protein of your goal weight (assuming you’re working out), and I likely get half of that.

My goal weight is 140-150 lbs. Even with eggs, chicken breasts, and a protein supplement this would be hard to hit. I can’t seem to get more than 120g.

Anonymous wrote:

Anonymous wrote:I'm female in my mid 50's. I weight train and do barre. I aim for 30 grams at breakfast, which i eat after I work out. And I try to get to 90+ grams by day's end.

Also as you age the more protein you need.

Why is this? I assumed it was less, since we're no longer growing or making muscle.

You can build muscle at any age. Just not as much or as quickly.

I'm pretty hardcore with weight lifting, around 5x a week. Getting enough protein is key to my overall goals in terms of strength and aesthetics. I target 120g a day and usually meet it fairly easily.

I don’t get enough. I like PP’s advice above though. I usually eat eggs for breakfast and will have some dairy through the day (Greek yogurt, milk), and I often have a protein at dinner. I’ll snack on nuts sometimes but not daily. I read you should get the amount of protein of your goal weight (assuming you’re working out), and I likely get half of that.

I probably don’t get enough protein. I try though. I don’t eat meat. Well, not frequently anyhow. Vegetarian protein sources just don’t have proportionally as much protein per normal serving as eating meat does. Even eggs aren’t that much…

I do eat Greek yogurt though. I’m 5’5” 125 and probably get 40-50g per day and exercise with strength training 4-5 days per week

Anonymous wrote:I'm female in my mid 50's. I weight train and do barre. I aim for 30 grams at breakfast, which i eat after I work out. And I try to get to 90+ grams by day's end.

Also as you age the more protein you need.

Why is this? I assumed it was less, since we're no longer growing or making muscle.

Yes, once you prioritize protein it's pretty easy to make sure you get plenty. I made some shifts in my eating a few years ago and it makes such a difference in both energy levels and also feeling full so I don't snack as much. I didn't want to increase how much meat I eat so I had to learn about other sources for protein:

- More eggs with breakfast, and I fry or scramble them in butter for extra protein and fat
- Default to higher protein fruits and veggies (avocado, green peas, artichokes, sweet corn, mushrooms which I know isn't a veggie but gets treated as one)
- Instead of salads, do grain and bean bowls with the same toppings
- If I do a salad, crumble a hard boiled egg on top and use high protein dressings like green goddess or something yogurt based
- When I do snack, I do raw nuts and/or yogurt, or if I crave some carbs, a smear of nut butter on bread

I think often women skimp on protein because they are afraid of foods with fat in them. But I've found you are better off consuming more fat (via butter, oil, avocado, and dairy assuming you tolerate it) than skimping on protein rich foods. The fats in these foods satiate you better than lower calorie foods that may have little or no fat but also do nothing to satisfy me.

I'm female in my mid 50's. I weight train and do barre. I aim for 30 grams at breakfast, which i eat after I work out. And I try to get to 90+ grams by day's end.

Also as you age the more protein you need.

There have been many questions about how much protein intake one should have daily.

Here is a great article to check out.

https://bit.ly/3yMIrLf