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How much Protein?
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<blockquote data-quote="JohnEGreen" data-source="post: 2045390" data-attributes="member: 223921"><p>I aim for between 100 g - 160 g range but I never seem to reach that.</p><p></p><p>Carbmanager app recommends 145 g for me.</p><p></p><p>"</p><p>The current recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram (g/kg) of body weight a day for adults over 18, or about 2.3 ounces for a 180-pound adult. But research is showing that higher levels may be needed for adults age 65-plus.</p><p>In our older years, we are at risk of sarcopenia, which is the loss of muscle mass, strength and function. The essential amino acids in protein are key nutrients for muscle health, but older adults are less responsive to low doses of amino acid intake compared to younger people. A 2016 study from researchers at the departments of Food Science and Geriatrics at the University of Arkansas found that this lack of responsiveness can be overcome with higher levels of protein consumption. The study says that protein levels in the range of 30 to 35 percent of total caloric intake may prove beneficial, although the researchers acknowledge that level could be difficult to reach for many people. </p><p>People with sarcopenia may need 1.2 to 1.5 g/kg of protein a day, according to the Mayo Clinic; that's 3.5 to 4.3 ounces for a 180-pound adult. It is also important to eat the right type of proteins, including some that include the amino acid leucine, which has been shown to preserve body muscle. "Leucine is found in higher amounts in animal foods: beef, lamb, pork, poultry, fish, eggs, milk and products made with milk. It's also found in soybeans and, to a lesser extent, other beans, nuts and seeds," according to an article on the Mayo Clinic's website."</p><p></p><p>I'm well over 65 years of age.</p><p></p><p><a href="https://www.aarp.org/health/healthy-living/info-2018/protein-needs-fd.html" target="_blank">https://www.aarp.org/health/healthy-living/info-2018/protein-needs-fd.html</a></p></blockquote><p></p>
[QUOTE="JohnEGreen, post: 2045390, member: 223921"] I aim for between 100 g - 160 g range but I never seem to reach that. Carbmanager app recommends 145 g for me. " The current recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram (g/kg) of body weight a day for adults over 18, or about 2.3 ounces for a 180-pound adult. But research is showing that higher levels may be needed for adults age 65-plus. In our older years, we are at risk of sarcopenia, which is the loss of muscle mass, strength and function. The essential amino acids in protein are key nutrients for muscle health, but older adults are less responsive to low doses of amino acid intake compared to younger people. A 2016 study from researchers at the departments of Food Science and Geriatrics at the University of Arkansas found that this lack of responsiveness can be overcome with higher levels of protein consumption. The study says that protein levels in the range of 30 to 35 percent of total caloric intake may prove beneficial, although the researchers acknowledge that level could be difficult to reach for many people. People with sarcopenia may need 1.2 to 1.5 g/kg of protein a day, according to the Mayo Clinic; that's 3.5 to 4.3 ounces for a 180-pound adult. It is also important to eat the right type of proteins, including some that include the amino acid leucine, which has been shown to preserve body muscle. "Leucine is found in higher amounts in animal foods: beef, lamb, pork, poultry, fish, eggs, milk and products made with milk. It's also found in soybeans and, to a lesser extent, other beans, nuts and seeds," according to an article on the Mayo Clinic's website." I'm well over 65 years of age. [URL]https://www.aarp.org/health/healthy-living/info-2018/protein-needs-fd.html[/URL] [/QUOTE]
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