Part 2: Protein requirements for women fifty and beyond
What the experts say:
"The first thing you need to know about protein is that standard recommendations (RDA) ...are a joke...more than one study has found that elderly people consuming the RDA of protein end up losing muscle mass, even in...two weeks." --Peter Attia MD, Outlive
"Around 50 years of age, we need to increase the protein in our diets to one gram per kilogram of our body weight to maintain muscle mass. People that exercise regularly also need to eat more protein than the recommended daily intake." --The American College of Sports Medicine https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf
Protein recommendations are based on weight, health and activity.*
Weight | Daily protein recommendations |
100 pounds | 45-72 grams |
125 pounds | 56-90 grams |
150 pounds | 68-108 grams |
175 pounds | 80-127 grams |
200 pounds | 90-145 grams |
The low end of the recommended range may be for fifty-year-olds, increasing with age and activity. For example, if you're an active seventy-year-old, focus on the higher end.
Also, protein is best absorbed when eaten throughout the day. A goal of 30 grams for the first two meals is a good starting point.
I've been drinking a 30 gram protein shake for breakfast on busy days. It keeps me on track with protein, stay full and saves time. Here are a few other examples of high protein foods.
Food | quantity | protein content |
chicken breast | 4 ounces | 28 grams |
canned tuna | 5 ounce can | 24 grams |
large egg | one | 7 grams |
cottage cheese | 3/4 cup | 18 grams |
lentils | 1 cup | 18 grams |
quinoa | 1 cup | 8 grams |
refried beans | 1 cup | 13 grams |
Start wherever you are and add protein. Next week is the fun part--Jan's yummy protein recipes. -- Robyn
*These guidelines are not a substitute for consultation with your health care provider or dietitian. Individuals with kidney disease and other conditions need to restrict protein intake.