All articles tagged with #protein intake
A Dutch dietary modeling study shows that replacing animal-based foods with plant-based substitutes can lower total protein and essential nutrient intakes across age groups, with older adults and adolescents most at risk. The findings suggest careful planning, fortified foods, and age-tailored guidance are needed to maintain nutritional adequacy when shifting toward plant-based eating.
Switching to a whole-food plant-based diet may shrink the soreness window by lowering systemic inflammation and reshaping the gut microbiome, enabling back-to-back training days; the resulting higher-quality volume compounds into greater endurance and strength over months, though iron, B12, omega-3s and total protein must be managed.
A 67-year-old grandmother who began strength training at 65 explains how consistent coaching, progressive lifts (she deadlifted 148 lb at 67), and a protein-rich diet improved her balance, mobility, and independence—she now trains three days a week (plus plyometrics) and can lift luggage and chase her grandkids with ease.
ACE CEO Cedric X. Bryant says older adults using GLP-1 weight-loss meds should prioritize preserving strength, physical function and lean mass through regular resistance training (2-3 days/week; six-to-ten exercises; 1-3 sets; 8-15 reps) and adequate protein (roughly 1.2-1.6 g/kg/day), with targets tailored by age and health; programming should be individualized and safety-conscious, especially for those in their 70s and beyond.
Health Secretary RFK Jr. unveiled 2026 dietary guidelines that flip the traditional MyPlate into an upside-down pyramid, highlighting high-quality fats (including beef tallow) and higher protein intake. Prominent longevity advocates applauded the shift toward whole foods, while some experts and commentators questioned the emphasis on red meat and questioned environmental and ethical implications. The recommendations call for increasing protein from 0.8 g/kg to 1.2–1.6 g/kg, with critics noting potential effects on animal welfare and climate, and supporters framing the change as a move away from ultraprocessed foods toward nutrient-dense options.
The 2025-2030 US dietary guidelines recommend more protein and full-fat dairy, and explicitly advise avoiding ultraprocessed foods, but the development process for these guidelines was unconventional and may lack scientific rigor, raising questions about their reliability.
Women should prioritize higher-quality protein in their diet to support long-term health, muscle maintenance, and bone strength, especially as they age or undergo hormonal changes. Consuming around 1.2 g/kg/day of protein, spread across meals and including diverse sources, can lead to better muscle mass, strength, and overall functional health. Practical strategies like incorporating protein-rich snacks and plant and animal sources can help women meet these targets.
To lose body fat while maintaining lean muscle, it is recommended to consume 1.6 to 2 grams of protein per kilogram of body weight daily, with higher amounts for very active or overweight individuals. Adequate protein intake helps promote satiety, regulate appetite hormones, and preserve muscle mass during calorie deficits, which is crucial for effective fat loss and muscle maintenance. The exact amount varies based on activity level, age, gender, and individual metabolism, and can be increased through foods like lean meats, fish, eggs, dairy, legumes, and plant-based proteins.
The article explains how much protein adults need, emphasizing that while the RDA is 0.36 grams per pound, active individuals and certain women may require more, up to 0.81 grams per pound. It highlights sources of both animal and plant proteins, discusses signs of excessive intake like gastrointestinal issues and long-term health risks, and advises consulting healthcare providers for personalized recommendations.
Consuming more than two grams of protein per kilogram per day can lead to negative effects such as bad breath, digestive issues, dehydration, weight gain, and no additional benefits, so moderation is recommended.
The article explains that the recommended daily protein intake varies based on individual factors, generally around 0.8-1.2 grams per kilogram of body weight, emphasizing the importance of balanced consumption spread throughout the day, and warns against excessive intake while highlighting the role of protein in overall health.
Consuming more protein than the recommended amount offers no additional muscle benefits and can lead to health issues like weight gain and kidney strain, especially if sourced mainly from animal products high in saturated fats. A balanced intake from both plant and animal sources, aligned with dietary guidelines, is best for overall health.
The '3×3 by 12' Morning Rule encourages completing three health-focused tasks—walking 3,000 steps, drinking one-third of your daily water goal, and consuming 30 grams of protein—before noon to boost energy, mood, and overall well-being, with expert-backed benefits and customizable options.
A fitness coach shares five strategies to make sustainable and natural protein intake a part of daily life, emphasizing including protein in every meal, choosing appropriate sources based on dietary preferences, integrating protein into recipes, supplementing if needed, and tracking intake without obsession.
Building muscle after 40 is achievable with consistent weightlifting, increased protein intake, and listening to your body's signals to adapt workouts, helping to maintain strength and prevent age-related muscle loss.