Protein Powder For Us Older Types
As you get older, for most people, it will be beneficial to increase your quality protein intake. Most adults will do well with increasing their protein 25 to 50% of what they needed as a young adult. That increase is according to body weight.
Maintain Your Muscle Mass
The primary reason for the increased protein is the maintenance of muscle mass. The technical term for muscle loss with age is sarcopenia.
Reasons Older Folks Have Muscle Mass Problems
The reason that 2/3 of older people don't get enough protein is often related to reduced appetite from problems like dental issues, impaired taste, swallowing problems and limited food budget.
Add in a more sedentary lifestyle and that will help lead to increased sarcopenia or reduced muscle mass which leads to compromised mobility, slower recovery from illness and then a greater loss of independence.
Adding Protein Can Help
A 2018 study published in Journals of Gerontology found that older adults who consume lower protein will begin to lose the ability to climb stairs, exercise in general and do simple tasks like play with grandkids. Adequate protein intake showed a 30% greater likelihood of staying functionally active.
The National Academy of Medicine has a general protein intake guideline. I am not a fan of telling the average person to eat .8g of protein per kg of body weight. It is better to put this in terms we can all understand, a 130 lb person would need a palm-sized piece of chicken breast. You can also get that much protein in a cup of lentils. If you reading this, you could easily look up the protein equivalence in foods that you like and will eat.
A 170 lb person would need about 1.5 times as much per day as the 130 lb person.
If you are having any of the problems listed above that tend to limit appetite, you can always substitute protein powder mixes.
Some Common Sources of Protein For Powders
Collagen
Many people find collagen to be their go-to protein source. Our bodies make collagen but like many processes, this collagen production slows with age. Collagen is important to keep skin, joints, heart, hair, nails and brain healthy.
Whey Protein
Whey protein powder is easy to absorb and is high in the desirable branched-chain amino acids that your body will like. Whey tends to blend up nicely in almond milk or other liquids and has a pleasant taste and texture for most people.
Premier Research Labs Premier Whey Protein
Casein
Casein is best for those using protein powder as a meal replacement as it breaks down slowly and is therefore more appetite-satisfying over time. Casein also has a relatively high glutamine content. Glutamine is one of the key components of intestinal cell energy production.
Egg Protein
Egg protein sets the standard for the quality of all other protein sources.
Now Foods Egg White Protein Powder Creamy Vanilla
Hemp Protein
The primary component of help protein is the globular protein edestin. Edestin is easily absorbed and is easily utilized by the body. Hemp seed is a good source of omega-3 and omega-6 fatty acids that help control inflammation.
Creamy Chocolate Vegan Protein
Hydrolyzed Protein
This form of protein is easier on the digestive system than whey and is very usable to build muscle.
Milk Protein Isolates
This form contains both whey and casein. It is most often used in protein blend formulas
Pea Protein
Yes, peas have their share of protein. Most pea protein comes from a concentrated yellow pea source
Vital Nutrients ProVeg - Organic Pea Protein
Rice Protein
Another very common protein source. Rice protein tends to be a complete protein source and is highly hypoallergenic.
Soy Protein
Soy protein has been used as a vegetarian and vegan source of protein for many decades. It tends to boost thyroid output so that can be a plus if that is what you need. Soy also contains isoflavones that can help with healthy cholesterol levels.
Spirulina
Spirulina is about 70% protein without processing. This protein is also about 90% available to the human digestive system making this a very efficient source of protein.
Now Foods Spirulina Powder Pure Organic
Other protein sources that you might run across might come from potatoes, mushroom and even fruits.
Blends are Very Common
Many protein powders are blends. This enables the manufacturer to use the best qualities of each protein to get you a formula that is better balanced.
NuMedica Total Vegan Chocolate
Experiment with some of these protein powders, find your favorite and add a scoop to your regimen a few times a week.
2025
DS