Protein shakes for the elderly: an essential protein needs guide
When we think of protein shakes, we often picture young and fit athletes. Muscular men and women who take a protein shake after their strength training to support their recovery. But did you know that protein powder can also be very beneficial later in life? As we age, our muscle mass gradually decreases, a condition known as sarcopenia. Therefore, it is very important for seniors to consume enough protein.
As you get older, your body has more difficulty absorbing protein and has a higher protein requirement to counteract muscle loss. The use of protein powder can offer many advantages in this regard. In this article from XXL Nutrition, we will explain everything you need to know about protein shakes for seniors. We will also look at how you can get enough protein from your diet as you age.
Which Foods Are High in Protein?
The foundation of your protein intake will consist of protein-rich foods. Fortunately, foods high in protein are not difficult to find. There are numerous products that contain a lot of protein. Protein is found in both animal and plant products.
When creating a healthy and effective meal plan, it’s important to ensure that you’re getting enough protein. You can think of high-protein foods such as meat, fish, poultry, eggs, dairy, nuts, tofu, beans, legumes, and whey protein powder.
Animal and Plant Proteins
Animal proteins typically contain more essential amino acids than plant proteins. These amino acids are crucial for the body, as we cannot produce them ourselves. You need to obtain these essential amino acids from protein-rich foods.
Plant proteins, therefore, have a ‘poorer’ amino acid profile than animal proteins. However, this does not mean that you necessarily need protein from animal sources to build muscle mass. With a vegan diet, you can also get enough protein and essential amino acids.
How Do Older Adults Get Enough Protein?
As you age, it becomes especially important to eat a varied diet. By consuming different protein sources throughout the day, you’ll get the proteins and essential amino acids your body needs. Because your metabolism slows down and you are often less physically active, it’s also important to consider your daily calorie needs. At an older age, you need fewer calories than when you are young, active in sports, and have a physically demanding job. Therefore, choose lean protein sources in your meals, such as chicken, turkey, beef, and protein powder as a supplement. This way, you can consume a lot of protein without exceeding your calorie limit.
The Benefits of Protein Shakes in Aging
Using protein powder has a significant advantage for everyone: convenience. Protein shakes are ideal for easily increasing protein intake. You mix some powder with water or milk, and you immediately have a substantial dose of protein available. This benefit applies to young strength athletes, but also to older adults who are mindful of their protein intake. However, protein shakes for seniors have even more advantages. Many people experience problems with chewing or swallowing as they age, making solid food less appealing. Additionally, appetite may decrease, making it challenging to consume enough protein. Protein shakes can help to easily meet the required protein intake, which contributes to the maintenance of muscle mass.
Choosing a Protein Shake: The Best Tips
But which protein shake is suitable for older adults? When selecting a protein powder, it's essential to pay attention to the flavor, composition, and type of protein. There are many different and delicious flavors available today. For the tastiest flavor, you can check out our Whey Delicious, which is available in 19 delightful flavors.
To find the right protein shake for seniors, it’s also crucial to look at the composition. Consider your body’s needs and choose a suitable protein powder accordingly. For instance, if you prefer a plant-based diet, you can opt for a vegan protein powder. These protein shakes do not contain whey protein (dairy), but instead have proteins from plant sources like peas, rice, and hemp. These are also excellent protein shakes for seniors with lactose intolerance.
Finally, pay attention to the type of protein. For daytime use, such as at breakfast or after exercising, a 'normal' whey protein shake is an excellent choice. If you’re looking for a way to get extra protein before bedtime, casein protein powder is a good alternative to cottage cheese. This type of protein is absorbed slowly and releases amino acids throughout the night, supporting muscle maintenance.
Recipes with Protein Powder for Seniors
You can mix protein powder with water, and within one minute you have an easy shake with a lot of protein, ready to drink. We understand that a protein shake can become boring over time. Fortunately, you can create various protein-rich recipes with protein powder.
Do you want to maintain the convenience of a shake? You can "upgrade" your protein shake with other ingredients. This way, you can enhance the flavor and get additional healthy nutrients. For example, mix your protein powder with milk or almond milk and add a banana and a tablespoon of peanut butter. Another delicious protein shake recipe is mixing the powder into Greek yogurt and adding a handful of fresh blueberries.
You can also incorporate protein powder into other dishes and baked goods. Think of a breakfast with oatmeal, where you mix in a scoop of protein powder. A favorite among many is making protein pancakes. They are delicious for breakfast on the weekend, topped with blueberries, strawberries, or banana.
What are the Possible Side Effects of Protein Shakes?
Before you start using protein powder, you may be curious if there are risks associated with protein shakes for seniors. Fortunately, we can quickly answer this: protein powder is completely safe to use and is not dangerous to your health. Sometimes, people may experience stomach issues, such as bloating or diarrhea. This is usually caused by an intolerance to one of the ingredients, such as lactose intolerance. In that case, opt for a lactose-free protein shake.
If you have a medical condition, such as kidney disease, it may not be advisable to consume a lot of protein. Always consult with a medical specialist in such situations to determine the best approach for getting enough protein each day.
How to Incorporate a Protein Shake into the Diet of Seniors
How can you best incorporate a protein shake into your diet as you age? If you are considering a protein shake because you are not getting enough protein from your regular meals, you can take 1 or 2 protein shakes a day between your meals. This way, you increase your protein intake without having to add a heavy protein-rich meal to your diet.
Are you still active and exercise regularly? Then you might also choose to have a protein shake after your workout. This way, you support your muscle recovery. The time of day you have a protein shake doesn’t matter too much. Ultimately, it’s important to meet your daily protein needs. Protein shakes are an excellent addition to the diet of seniors, especially for those struggling to get enough protein through their regular diet.
