As we age, our protein needs actually increase, not decrease. While younger adults can thrive on lower protein amounts, those over 50 need 1-1.2 grams of protein per lb of body weight daily. Here’s why this matters and how to make it delicious and easy.
Why Protein Becomes More Important With Age
Think of protein as your body’s building blocks. It’s essential for:
- Maintaining muscle mass and strength
- Supporting daily activities like walking and climbing stairs
- Reducing fall risk through better muscle function
- Boosting immune system performance
- Enhancing wound healing and recovery
The Pre-Meal Protein Shake Strategy
One effective strategy we recommend to our members is having a protein-rich shake before meals. This approach helps:
- Meet daily protein requirements
- Control appetite
- Boost nutrient intake
- Make healthy eating easier
Three Power-Packed Protein Shake Recipes
1. The Green Goddess
- 1 cup Greek yogurt
- 1 handful spinach
- ½ cucumber
- 1 small green apple
- 1 tablespoon honey
- Ice as needed Blend until smooth for a refreshing, protein-rich shake.
2. Berry Blast Booster
- 1 cup Greek yogurt
- 1 cup mixed berries
- 1 handful kale
- 1 tablespoon almond butter
- Dash of cinnamon
- Ice as needed Perfect for morning or afternoon energy.
3. Tropical Recovery
- 1 cup Greek yogurt
- 1 cup mango chunks
- ½ cup carrots
- Small piece of ginger
- 1 tablespoon chia seeds
- Ice as needed Great for post-workout recovery.
Making It Work For You
The key to success is making these habits sustainable. Start with one shake a day, perhaps before your largest meal. As this becomes routine, you can add more if needed.
Supporting Your Protein Goals
Remember, adequate protein intake is just one piece of the healthy aging puzzle. Combined with regular strength training and proper recovery, you can maintain strength, independence, and vitality as you age.
Want personalized guidance on nutrition and exercise for healthy aging? Our team specializes in helping adults optimize their health through proper nutrition and exercise. Book a consultation to learn more about our approach.
Ready to boost your protein intake the right way? Contact us to learn more about our nutrition coaching programs.
Remember: It’s never too late to start taking better care of your body, and we’re here to help you every step of the way.
