The Essential Guide to Protein for Optimal Health | MyFitnessPal
Report: Adding more protein to your diet becomes critical as you age
Emphasizes the importance of adding more protein to the diet as individuals age.
Highlights the potential impact of the American diet on diseases like diabetes, dementia, and cancer.
Dr. Gabrielle Lyon challenges the focus on the obesity epidemic, identifying a midlife muscle crisis as a critical health concern.
Key Points by Age Group
Hormones play a significant role in health during this period.
Emphasizes that reliance on diet decreases, and the body becomes dependent on high-quality protein and exercise.
Introduces the concept of anabolic resistance and insulin resistance in skeletal muscles.
Recommends aiming for about 30 grams of protein per meal and 90 grams or more daily for optimal health.
50s and beyond
Stresses the need for more than 90 grams of protein per day to prevent aging-related difficulties.
Points out that the body becomes less efficient with age, requiring increased protein intake.
Recommends protein sources for a 30-gram serving, including chicken, beef, fish, high-protein shakes or bars, eggs, and Greek yogurt.
Adding protein to the diet becomes increasingly critical with age, and aiming for higher daily protein intake, particularly in the form of quality sources, is essential for optimal health. The emphasis shifts from hormonal reliance in youth to combating anabolic resistance and maintaining muscle efficiency as individuals progress through their 30s, 40s, and beyond.
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