Why Should We Not Skip Consuming Protein as We Age

Blogs17 Sep 2024

As we go through life, we require new and different things to keep us going. Such is the case with our bodies as well. With age, our bodies fight newer battles and that’s why they might sometimes require different things. Some common battles that come with ageing are muscle loss, difficulty in movement, aches and pains among others. One nutrient that shines through as a possible solution to these problems is protein.

In this article, we’ll explore why we need protein, how much protein for muscle growth is important and protein-rich foods for healthy ageing .

Why do we need protein?: The Importance of Protein in Our Diet

Protein is the primary structural and functional component of our cells. About half of our body is made up of protein in the form of muscle. Our bodies naturally begin to lose muscle as we age causing us to become frail. Frail adults can have an increased chance of falls and fractures leading to frequent hospitalisations etc. Many studies have identified protein (all essential amino acids) to be a key nutrient in muscle health for adults.

Having the required amount of protein for adults may boost muscle health, and help maintain energy, weight and heart health too. Additionally, consuming adequate protein leads to improvement in muscle function and a delay or prevention of chronic conditions in older adults.

Protein Requirements By Age: How much protein is required for muscle growth?

If you want to increase your protein intake, you need to know the right protein requirements by age. According to the Indian Council of Medical Research, the required daily amount of protein for adults is 0.83 g per kg of body weight. This means that if you weigh 75 kgs, for example, then you will need to consume 75 times 0.83 g of protein which totals to about 62 g per day!

While this might fulfil your protein goals, science has found that older adults tend to have a lower absorption rate for protein. That means even if you do meet your daily intake, it’s possible that your body can’t absorb all of it.

Most High Protein Foods: Key Sources of Protein

There are a few main food groups which are the key sources of protein. Some examples are:

• Oats
• Legumes and pulses
• Cereals
• Millets
• Plant or vegetable proteins
• Nuts and seeds
• Animal foods such as Milk, meat, fish, eggs

Good High Protein Foods: How to add more protein to your diet?

To add more protein to your diet, look to change your meals to protein-rich foods. Here are a few examples of protein-rich dishes that you can try to include in your regular life.

Quinoa upma

A twist on the classic South Indian breakfast dish, quinoa upma simply uses quinoa instead of rava while all the vegetables and seasoning remain the same.

Overnight Coffee Flavoured Oats

Overnight oats are one of the most popular protein-high breakfast dishes on social media. What makes them so good is that they take only a few minutes of prep and no cooking to come out delicious and nutritious. In a jar, soak oats in milk and add coffee, chocolate chips, Greek yoghurt, chia seeds and peanut butter and enjoy!

Soya chaap

Soya, which is one of the best alternatives for chicken for vegans and vegetarians, can be made into a mouthwatering high-protein snack by using a ton of spices, skewers and heat.

Sattu cheela

Make easy and high protein cheelas in no time with Sattu, Besan, onion, tomatoes, spices and curd. Mix them all together to make a thick batter and spread it on a hot pan for some crispy and nutritious pancakes.

Paneer salad

Pick your favourite veggies, chop them up and toss them in a stir-fry. Add salt, spices and a sauce of your choice. Then mix in paneer cubes and enjoy a quick and high protein salad made within minutes!

Chickpea curry with brown rice

Chickpea, garbanzo beans or Chole, are known to be a good source of protein. And you can leverage this by cooking them in a pressure cooker with spices, tomatoes and onions. Once cooked, you can serve it with brown rice and enjoy some hearty protein-rich food.

Baked Chicken Breasts

Looking for protein and a punch of flavour? Try baking chicken breasts loaded with spices, herbs and flavour. This type of chicken is perfect for lunches and dinners when you have little time to cook and need more protein.

Egg bhurji

Scramble your eggs and fry them with onions, tomatoes and spices for a quick, easy and protein-filled meal. For vegetarians, simply replace eggs with paneer and you will have a protein-rich breakfast item to enjoy.

Conclusion

We know that nutrition is one of the biggest driving factors of health, especially in older adults. And one nutrient that’s important to support muscle function and prevent frailty is protein. With age, we tend to have a smaller calorie intake and a lower metabolic rate., however, protein is one such essential nutrient that you must ensure that you get enough daily to keep your muscles strong and delay several functional issues and health conditions. To add more protein to your regular meals, explore good high-protein foods like Pepper chicken, Egg Bhurji, Chickpea Curry etc.

For more such informative content on health, nutrition and ageing, check out Right Shift . We are your guide to healthy ageing through maintaining a health diet and exercising regularly. You can check your current health status by trying our health calculator and you can make changes in your diet by using our free meal plans too. So, make the right shift today!