A nutrient rich diet is key to healthy aging, with protein being one of the most important factors. Not getting enough protein and lack of exercise can result in age-related muscle wasting, or sarcopenia.
To offset sarcopenia, studies show that older adults, especially those who are active, require more protein in their diet.
When it comes to preserving muscle, the amount of protein consumed in every meal is critical.
Protein intake in the typical Western diet is generally skewed-very little to no protein at breakfast, a little protein at lunch and then a large amount of protein at dinner. However, research shows that getting an even amount of protein throughout the day, roughly 20-40 grams per meal is ideal for maintaining and building muscle.
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