Protein and Aging: Why It Matters
Older adults are at higher risk of sarcopenia—loss of muscle mass and function. Adequate protein and resistance training help preserve muscle and strength. Research suggests 1.0–1.2 g per kg minimum, with 1.2–1.6 g per kg beneficial for active or at-risk older adults. As a trainer, I encourage clients 50+ to prioritise protein at each meal.
Leucine-rich sources (dairy, eggs, meat, fish) help stimulate muscle protein synthesis. Spread intake; a large dinner alone is less effective than balanced daily distribution. Protein supplements and vitamins can help when appetite is low or chewing is difficult.
Practical Tips for Older Adults
Include protein at breakfast and lunch, not just dinner. Greek yoghurt, eggs, fish, and lean meat are versatile. Protein powder in oatmeal or smoothies is an easy way to boost intake. Resistance training two or more times per week supports muscle and bone.
When to Use Supplements
Use shakes or fortified foods when whole meals are skipped or portions are small. Protein on iHerb includes options suitable for older adults. Consult a doctor or dietitian if you have kidney disease or specific restrictions. Movement and protein together offer the best protection against sarcopenia.
Evidence and Practical Tips
Research on supplements has grown; quality matters: choose reputable brands and follow dosing. Give new supplements several weeks before judging effect. Supplements do not replace diet, sleep, or medical care. Consult a provider if you take medications or have health conditions. Compare options at iHerb and store in a cool, dry place; check expiry dates. Individual response varies; consistency and lifestyle remain the foundation.
Total daily intake and training load drive most outcomes; timing and specific products can support but not replace the basics. Track your intake and how you feel; adjust with a coach or dietitian if needed. Evidence and practical tips help you make informed choices without overclaiming what any single supplement can do.
Evidence and Practical Tips
Research on supplements has grown; quality matters: choose reputable brands and follow dosing. Give new supplements several weeks before judging effect. Supplements do not replace diet, sleep, or medical care. Consult a provider if you take medications or have health conditions. Compare options at iHerb and store in a cool, dry place; check expiry dates. Individual response varies; consistency and lifestyle remain the foundation.
Total daily intake and training load drive most outcomes; timing and specific products can support but not replace the basics. Track your intake and how you feel; adjust with a coach or dietitian if needed. Evidence and practical tips help you make informed choices without overclaiming what any single supplement can do.
Evidence and Practical Tips
Research on supplements has grown; quality matters: choose reputable brands and follow dosing. Give new supplements several weeks before judging effect. Supplements do not replace diet, sleep, or medical care. Consult a provider if you take medications or have health conditions. Compare options at iHerb and store in a cool, dry place; check expiry dates. Individual response varies; consistency and lifestyle remain the foundation.
Total daily intake and training load drive most outcomes; timing and specific products can support but not replace the basics. Track your intake and how you feel; adjust with a coach or dietitian if needed. Evidence and practical tips help you make informed choices without overclaiming what any single supplement can do.
Evidence and Practical Tips
Research on supplements has grown; quality matters: choose reputable brands and follow dosing. Give new supplements several weeks before judging effect. Supplements do not replace diet, sleep, or medical care. Consult a provider if you take medications or have health conditions. Compare options at iHerb and store in a cool, dry place; check expiry dates. Individual response varies; consistency and lifestyle remain the foundation.
Total daily intake and training load drive most outcomes; timing and specific products can support but not replace the basics. Track your intake and how you feel; adjust with a coach or dietitian if needed. Evidence and practical tips help you make informed choices without overclaiming what any single supplement can do.
Evidence and Practical Tips
Research on supplements has grown; quality matters: choose reputable brands and follow dosing. Give new supplements several weeks before judging effect. Supplements do not replace diet, sleep, or medical care. Consult a provider if you take medications or have health conditions. Compare options at iHerb and store in a cool, dry place; check expiry dates. Individual response varies; consistency and lifestyle remain the foundation.
Total daily intake and training load drive most outcomes; timing and specific products can support but not replace the basics. Track your intake and how you feel; adjust with a coach or dietitian if needed. Evidence and practical tips help you make informed choices without overclaiming what any single supplement can do.
Evidence and Practical Tips
Research on supplements has grown; quality matters: choose reputable brands and follow dosing. Give new supplements several weeks before judging effect. Supplements do not replace diet, sleep, or medical care. Consult a provider if you take medications or have health conditions. Compare options at iHerb and store in a cool, dry place; check expiry dates. Individual response varies; consistency and lifestyle remain the foundation.
Total daily intake and training load drive most outcomes; timing and specific products can support but not replace the basics. Track your intake and how you feel; adjust with a coach or dietitian if needed. Evidence and practical tips help you make informed choices without overclaiming what any single supplement can do.
