How much protein do we need?

Nothing gets my blood boiling more than reading overly generalized articles that misleads people into making poor food choices. Such was the case when I read the supporting study for a claim that older people need more protein because they don't make muscle as efficiently as younger people. The study looked at 11 older persons (65-69 years) versus 8 younger persons (28-32 years) and found after eating the equivalent protein of a half cup of cottage cheese, the elderly folks did not build as much muscle. However, the study looked only at people who did NOT exercise. We know that strength training builds muscle in elderly people. Why would they look at non-exercisers and make a generalization to all elderly people. Furthermore, how can you generalize to all senior citizens based on the results of 11 people?

If you have endured my rant this far, let me give you some practical information. The current recommendation for protein consumption for healthy people is 0.36-0.5 grams protein per pound you weigh. Therefore, a 160lb person should eat 58 to 80 grams/day. If you are overweight, adjust this number down by using your realistic goal weight.

What is that in food?
2 cups milk or soymilk - 16g
3oz turkey - 25g
3oz fish - 23g
1/2 cup cottage cheese - 15g
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TOTAL - 79g

What you should know
We need more research on the topic of protein intake and muscle building. It is true that sedentary older people lose muscle. However, strength training seems to reverse that without extra food intake. Many protein foods can be high in saturated fat which contributes to heart disease. When choosing protein for your diet look for lean cuts of meat, fish, nuts, and low-fat dairy. If you are really trying to build muscle try adding a low-sugar, whey protein smoothie to your normal plan.


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American J of Clinical Nutrition 82:1065, 2005.

http://heartspring.net/list_of_high_protein_foods.html