Protein: Too much? Or too little?
- To preserve muscle mass, older adults need higher protein intakes e.g. > 1.2 g/kg day.
- Include a high-quality protein source at breakfast, e.g. 25+ grams. (Good protein sources are animal based rather than plant based)
- Higher protein diets help control hunger and increase the burning of calories, or thermogenesis. It’s one of the key reasons why low carbohydrate diets work.
Phillips, S. M., S. Chevalier, et al. (2016). “Protein “requirements” beyond the RDA: implications for optimizing health.” Appl Physiol Nutr Metab: 1-8.