Do You Need to Up Your Protein Intake as You Get Older? #QoW
QUESTION OF THE WEEK
Do You Need to Up Your Protein Intake as You Get Older?
Studies have suggested that as you age, you lose muscle mass each year. This generally starts at around fifty but can be earlier in those who are less active. For woman especially, hormone changes can have a big effect. So does this mean you should be upping your protein intake?
According to Boots Web MD the following are recommended daily intakes for the UK (although this will vary with body weight):
- Men between 19 and 50 years old need 55.5g
- Women between 19 and 50 years old need 45.0g
- Men 51 years old or above need 53.3g
- Women 51 years old or above need 46.5g
Note that in women over 51, the recommended intake goes up slightly to that in women aged 19-50. Other sources suggest that regardless of gender, protein intake should increase along with an exercise routine that includes lifting weights to maintain or build new muscle.
Whey protein is high in leucine which is the amino acid that helps with protein synthesis in the body. Hemp shells (which go into making our vegan protein) are also high in leucine. This makes both whey and vegan proteins (when featuring hemp) good supplements if you need to increase your protein intake.