Aging with a strong body: proteins and strength training crucial!
Aging with a strong body: proteins and strength training crucial!
nicht angegeben, Deutschland - With the aging, the muscle mass of our body drops considerably. Studies show that this can lose up to 50 % up to the age of 70. Muscle loss is closely linked to an increased risk of falling, reduced mobility and general frailty. These changes are not only a sign of age, but also the result of inadequate protein intake and lack of physical activity. In order to counteract these negative developments, both adequate nutrition and regular strength training are decisive, such as OTS
An adequate daily protein intake for older adults is between 1.0 and 1.2 grams per kilogram of body weight. In special cases, such as acute or chronic diseases, this requirement can even rise to up to 1.5 grams per kilogram of body weight. For younger adults, a supply of 0.8 grams per kilogram of body weight is sufficient. Another important element is the distribution of protein intake over the day: 25 to 30 grams of high -quality protein per main meal are optimal for muscle protein synthesis. Also Consumer center emphasizes that a combination of herbal and animal proteins is most advantageous and the protein sources Legumes, nuts and whole grain products should be of high quality.
recommended practices for seniors
The German Nutrition Society recommends that seniors should carry out strength training at least two days a week in order to actively maintain muscle mass and strength. This physical activity is particularly important to prevent a combination of muscle weakness and obesity known as Sarcopene obesity. In order to avoid this combination, weight reduction should not be carried out without accompanying measures such as strength training and a protein -rich diet.
Especially older people with health restrictions can be difficult to cover the required protein requirement solely by nutrition. In such cases, protein -rich drinking foods or other nutritional supplements could be necessary. Before taking the long -term increase in protein, consultation with a doctor is recommended, especially with existing kidney dysfunction. The high intake of proteins could burden the kidneys, which can result in further health problems, such as pro-Aging-welt
The Integration of proteins into the diet for seniors should therefore be carefully coordinated. A balanced and diverse diet remains the key to a healthy and active lifestyle in old age. Liquid protein sources such as low-fat milk or cocoa promote the faster absorption of proteins, while combinations of soy, milk and wheat protein are also advantageous.
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