People over the age of 60 should consume protein at each meal to avoid age-related muscle decline, according to the results of a study published in the medical journal The American Journal of Nutrition. This is because muscle weakness and loss of mobility can contribute to loss of independence and falls.
Researchers at McGill University in Canada followed 914 women and 827 men to understand the effect of a high-protein diet on muscle health. senior citizens.
For 3 years, participants’ strength was measured with tests assessing the strength of their lower and upper limbs and their mobility.
The researchers first found that the majority of senior citizens only ate protein at lunchtime. However, the older the participants, the more their physical strength was reduced. But, those who added protein to all of their meals were in good physical shape and muscle tone.
Too little protein at mealtime
Health recommendations recommend a diet rich in 1.2 grams of protein per kilogram of weight. Too low a dose for scientists who recommend five to seven servings of protein, or between 150 and 200 grams of protein for those over 50.
“Consuming protein at 3 meals thus promotes protein synthesis. Finally, one of the essential amino acids known for the renewal of proteins is leucine and it “would be interesting, in future studies, to look into the sources of proteins and their composition in amino acids in order to go further in our observations, ”concludes Dr. Farsijani of the Division of Geriatric Medicine at McGill University in Canada.
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