The Vegetarian Resource Group’s Nutrition Advisor Reed Mangels, PhD, RD, answers the question “I read that it’s important for older people to have protein at every meal. Is there any truth to that?” in the latest issue of Vegetarian Journal by starting off with:
“As a part of the aging process, we lose muscle. This happens gradually, similar to the way our bones weaken with aging. Loss of muscle can make people more likely to fall and affect their ability to do things they want to do. In order to lessen the impact of the seemingly inevitable loss of muscle, it’s important to build up muscle — the more you have, the less the overall effect of a loss of 1-2% of muscle mass per year after age 50 is. Some research suggests that a slightly higher protein intake (between 0.36 and 0.57 grams per pound of body weight per day), coupled with resistance training, can lead to a higher muscle mass in older people. Spreading out protein over the entire day, rather than eating a low protein breakfast and lunch and a high protein dinner, as is typical for many Americans, may also help to enhance muscle mass and strength and may improve mobility.”
Reed than gives a sample one-day vegan meal plan for an older male with about 20% of protein at breakfast, 14% at lunch, and 66% at dinner. Next, she shows how to modify this menu so as to spread out protein throughout a given day whereby the person would be getting about a third of his protein at each meal. This more even protein distribution could help him stay stronger longer.
Read the entire column here: http://www.vrg.org/journal/vj2018issue1/2018_issue1_nutrition_hotline.php
Please subscribe to Vegetarian Journal at: Subscribe to Vegetarian Journal