As we get older, research shows sarcopenia or loss of muscle mass and strength can lead to falls and weakness. Causes for muscle loss include an inactive lifestyle, disease, and low protein intake. Older adults may eat fewer protein-rich foods due to cost, chewing ability, or preparation. People who eat mostly plant foods have lower intakes of an essential amino acid that helps build muscle. Sarcopenia can be prevented by getting enough protein and physical activity.
Recent studies show current guidelines for protein intake are lower than needed to prevent muscle loss. When planning protein intake, it’s important to consider the individual health conditions and dietary needs. Most people should have a goal of at least 25–30g protein per meal while eating three meals per day.
Adults should aim for at least 150 minutes of physical activity per week or 30–60 minutes of moderate activity daily. Examples of moderate activity are walking briskly or vacuuming. Spend less time sitting and take short activity breaks throughout the day. Include light weights or resistance activities at least twice each week. Check out the Spend Smart. Eat Smart. videos, spendsmart.extension.iastate.edu, for ideas on how to add more activity to your daily routine.
Quick Protein Ideas:
- 3 oz. meat—21g protein
- 6 oz. Greek yogurt—14g protein
- 1 large egg—7g protein
- 8 oz. milk—8g protein
Sources:
Iowa State University, go.iastate.edu/KQFHYA
NIH National Library of Medicine, go.iastate.edu/WDNVISPMC8746908/
