Protein – The Unsung Hero of Aging Well (and Why You Don’t Need Expensive Bars)
Protein should not just be a focus for bodybuilders, but for all of us, especially as we age. You’ve probably heard that protein is important, but maybe not for the reasons you think. The truth is, it’s essential for everything from muscle repair to keeping you feeling full longer. These become crucial as we age.
While our total need for protein depends on age, sex, health status and activity levels, most of us need about 50 grams a day. The good news is that that most people already get that with little effort- no sweat. But here’s the kicker: The type and timing of that protein can make a big impact on how you feel.
You don’t need to rely on pricey “protein-enhanced” foods with ingredients you can’t even pronounce. The best sources of protein actually are whole foods like nuts, legumes, salmon, lean meats and Greek yogurt. These are packed with what your body needs, without the added chemicals, processing and a price tag that’ll make you wince.
If you’re wondering if you need to time your protein intake like some finely tuned machine or load up after exercise, relax. As long as you’re getting 20-30 grams per meal, you’re doing just fine.
That could be as simple as for breakfast, a 1/2 cup of Greek yogurt, a sprinkle of nuts and a slice of whole wheat toast will quickly add up to 20g; adding a pouch of tuna to a lunchtime salad can quickly push the protein count to 20g.
Curious to learn more about building in protein in all the right places? Let’s chat. I’ve got some practical tips to help you make smarter choices and get the most out of what you eat – no fads.
Carolyn Kontos, MS, ACC, offers Wellness & Nutrition Coaching at the JCC through her Eat Well Programs. For more information, contact Carolyn at [email protected]
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