Nutritionist: Older Adults Need More Than Just Protein for Muscle Health

Nutritionist Tseng Chien-ming highlights the importance of adequate protein intake for older adults to combat sarcopenia, a condition characterized by age-related muscle loss. He suggests a daily target of 1.0 to 1.2 grams of protein per kilogram of body weight for healthy seniors, and potentially 1.2 to 1.5 g/kg for those with chronic illnesses, emphasizing that individual needs vary based on health status and activity levels.

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Protein is indeed the important raw material for maintaining muscle.

Tseng cautions that merely consuming 1.2 g/kg of protein does not automatically translate to improved muscle mass, strength, or walking speed. Research indicates that combining increased protein intake with resistance exercise yields better results for muscle maintenance and growth, particularly over longer periods. However, the impact on grip strength, walking speed, and overall physical function remains inconsistent across studies.

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Many experts suggest that healthy seniors can aim for a daily protein intake of 1.0 to 1.2 g/kg of body weight.

The nutritionist stresses that many older adults may not be meeting their protein needs despite seemingly eating three meals. He advises ensuring a clear protein source in each meal, such as eggs, milk, or tofu, rather than relying solely on carbohydrates like congee or noodles. He also recommends distributing protein intake throughout the day, rather than concentrating it in the evening meal, to optimize muscle protein synthesis.

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Eating this amount does not necessarily mean muscle mass, strength, and walking ability will improve synchronously.

Furthermore, Tseng points out that sufficient overall calorie intake is vital. If the body lacks energy, protein may be used as fuel instead of for muscle building. He also underscores the necessity of resistance exercises, even simple ones like sit-to-stand training or using resistance bands, to stimulate muscle growth. Finally, he advocates for a balanced diet rich in fruits, vegetables, whole grains, and healthy fats, not just protein, for overall health and mobility.

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Instead of constantly reminding the elderly to 'eat more meat,' it is better to directly check: in every meal, is there visible beans, fish, eggs, meat, or milk?