After 60, you need between 1 to 1.3 grams of protein per kilogram of body weight and day, especially if you exercise and are physically active.
To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
Previous clinical trials reported that a diet containing 1.5–1.6 g/kg/day of protein improved muscle mass without exercise compared with a diet containing 0.8–1.2 g/kg/day of protein in older adults, with a habitual protein intake of 0.8–1.1 g/kg/day [14,15].
Older adults who are 50 years old and above will need to consume an average of around 75g of protein in a day while adults aged below 50 would need a little less at an average of 60g of protein per day. The timing of protein intake is important too.
Repeated research has shown that, through weight training, men and women in their 60s and beyond can grow muscles as big and strong as an average 40-year-old.
A good goal is about 150 minutes per week of moderate-level exercise, but you see benefits even at lower levels than that. Older adults should try to get strength training in the mix one to two times per week.”
As you can see, it's possible to get the toned arms you want, even when you are in your senior years. However, you need to be willing to commit to eating right and getting exercise. Build the muscles and then shed the fat. You'll be happy with how your arms look in the mirror.
With lower fat and therefore lower calorie content, lean meat is an excellent source of protein for seniors. The USDA defines lean as having less than 10 grams of fat and 4.5 grams or less of saturated fat per 3.5 ounce (100-gram) serving.
A whole medium avocado contains about 240 calories, 13 grams carbohydrate, 3 grams protein, 22 grams fat (15 grams monounsaturated, 4 grams polyunsaturated, 3 grams saturated), 10 grams fiber, and 11 milligrams sodium. Along with their low sodium levels, avocados contain no cholesterol.
It's a common misconception that you can't build muscle after 60. The truth is, you can continue to build muscle at any age — it just might take a little longer than it did when you were in your 20s or 30s. It's never too late to get in shape — even if you're 60 or older.
Strength training is the secret to muscle growth for older adults. It's best to do this with light weights and to work slowly. Slow movements with lighter weights force your muscles to work harder. If you don't have a set of weights, you can use your body weight with resistance exercises like push-ups and squats.
The general strategy for calculating the minimum amount of protein that you need is 0.36 grams of protein per pound that you weigh. In a 165-pound adult, that's about 60 grams of protein per day.
Increased protein intake helps restore, or at least maintain, healthy muscle mass. For healthy individuals over the age of 65, the adjusted recommendation is 1.0-1.2 g of protein per kg of body weight. In this case, a 130-lb woman should eat 59-70 g of protein per day, while a 150-lb man should consume 68-81 g daily.
For the average adult, the protein requirement is 0.8 – 1 gm per kg body weight. For example, for a 60 kg man with moderate physical activity, the requirement would be 48 – 60 gm protein per day.
In fact, eggs are considered to be the perfect protein source, serving as the standard for comparison for other protein sources [8] According to the 2018 USDA National Nutrient Database, one large egg contains 6.3 g of protein distributed between the yolk and white portions (3.6 g in egg white and 2.7 g in egg yolk) [9 ...
Consuming whey protein can help seniors counterbalance their less efficient metabolisms. It can also help older adults maintain muscle and bone mass, as well as strength.
Signs of a protein deficiency
Getting sick often without protein to boost the immune system. Mood changes or trouble thinking due to fluctuating blood sugar and protein's effect on the brain's neurotransmitters (which regulate mood) Muscle weakness, since amino acids are essential for building muscle mass.