It takes more than just weightlifting or resistance training to maintain your muscle mass. This is especially true in the elderly population who tend to lose muscle mass as they age. Much of the problem is due to lower consumption levels of protein. While consuming too much protein can be harmful, seniors looking to maintain healthy muscle mass need to ensure that they're getting enough of it.
Importance of Protein
Protein is the essential building block of muscle tissue. So, without adequate protein, your muscles will eventually break down. Muscle proteins are constantly being broken down inside your body and need to be replaced with new ones -- that's where protein consumption can help. Eating a diet rich in protein and other nutrients can help replace these broken-down proteins to help build or maintain your muscle mass. As you age, this breaking down and replacing process still occurs, so you must maintain adequate protein consumption as you get older.
Quantity
The amount of protein you need in your diet each day depends upon two main factors: your body weight and your gender. According to the Centers for Disease Control and Prevention, elderly women need 46 g of protein per day and older men need slightly more at 56 g. The Arthritis Foundation takes it a step further and factors in your body weight. For every 20 lbs. you weigh, you need 7 g of protein. So, a senior citizen weighing 120 lbs. would need 42 g of protein a day, while a 180 lb. person requires 63 g each day. You may require additional amounts of protein to increase your muscle mass, but speak to your doctor before exceeding these recommendations.
Food
According to the CDC, the best quality protein sources are called complete proteins. These proteins contain all 20 amino acids your body needs to build muscle. Complete proteins come from eating animal products, such as chicken, fish, red meat and dairy. You can also combine certain foods containing incomplete proteins -- containing fewer than all 20 amino acids -- to form complete protein sources. An example of this protein combining would be eating beans and rice together.
Dangers
There are dangers associated with consuming too much protein, including kidney problems and unwanted weight gain. Also, consuming too much red meat and other foods high in saturated fats can increase your cholesterol levels, increasing your risk of developing heart disease, stroke or type 2 diabetes. Choose lean protein sources -- chicken, fish or fat-free dairy -- and stay within the aforementioned recommendations to ensure you maintain good health while building muscle at the same time.
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