Benefits Of Protein Drinks For Seniors And Older Adults
Muscle mass is the first thing that comes to mind when we think of proteins. And that is an excellent benefit considering the harmful effects of sarcopenia in seniors. Protein foods in addition to protein drinks can help stimulate protein synthesis in muscles throughout the day. Experts recommend a daily intake of between 1.2 and 2 grams of protein per 2.2 pounds of body weight, which is actually higher than the daily recommended value provided by the Food and Nutrition Board.
The average weight of an American man above the age of 60 is 194 pounds. That would mean a recommended daily allowance of between 105 and 176 grams of protein. If you were consuming complete proteins from eggs, that would require between 17 and 29 eggs per day. Other options include 30 ounces of salmon or 70 ounces of Greek yogurt.
These amounts will vary based on your weight, but the point remains the same: its difficult to get all of your recommended protein from food sources alone. Its even more difficult if you are a senior who struggles to eat whole foods or who has dietary restrictions due to a medical condition. The best way to add the protein youre lacking is through an easy-to-consume protein drink.
Muscle mass isnt the only factor that is affected by your protein intake. Protein is known to improve satiety, which can make it easier to lose unwanted weight.
Is Peanut Butter Really Okay To Eat For Elderly People
Peanut butters that contain little to no sugar or added sweeteners are perfectly safe to consume for older people, as long as they keep the quantity to 1 to 2 tablespoons per day. Recent studies also show that the vitamin E, which is found in peanut butter, aids older people to battle diseases like Alzheimers with up to 70 % efficiency.
Pure Protein Ready To Drink Chocolate
A great ready-to-drink shake with many health benefits that support your active lifestyle. This non-GMO shake has 30g of protein per serving to help build and maintain your lean muscles and mass.
The recipe for this rich chocolate shakes has been crafted to give you a low-fat, gluten-free shake with 140 calories, 24 added vitamins & minerals & less than 1g sugar per serving.
It is the ideal drink for those looking at getting more protein to sustain their fitness and bodybuilding activities while giving them enough energy to keep going.
It has all the essential nutrients that are required and favored by professional bodybuilding athletes the world over, to complement their daily routine and gym visits.
It is the perfect anytime drink, that you can carry along with you wherever you go.
- Suitable for those, looking at adding more protein to their diet
- The delicious rich chocolate flavor
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What Are The Best Protein Drinks For Seniors And Older Adults
So, based on all the details and information above, here are some of the best supplemental protein drinks and shakes for seniors and the elderly.
- 26 grams of protein in a single 14-ounce container
- Made with real milk and tastes delicious
- Contains a healthy amount of vitamin D and vitamin A
- Has a chalky aftertaste
If you love chocolate milk, then it doesnt get much better than a Core Power high protein shake from Fairlife. It comes in a 14-ounce serving size with 26 grams of protein, 5 grams of sugar, 8 grams of carbs, and 170 calories. The drink is made from ultra-filtered milk. That means its an acceptable protein source for seniors who suffer from lactose intolerance.
Fairlife is considered a complete protein source because it includes all 9 essential amino acids that the body requires. If youre in a serious bind for protein you can upgrade to their Fairlife Elite with 42 grams of protein. It contains a small variety of additional vitamins and minerals, including vitamin D, calcium, potassium, and vitamin A. It also doesnt hurt that it tastes like a glass of delicious chocolate milk.
These shakes contain 18 grams of USDA organic pea protein no, that doesnt mean they taste like peas. You actually get three flavor choices: vanilla, chocolate, and coffee. Pea protein is more easily digested than many other proteins youll find in these types of drinks and shakes.
What Are The Bad Side Effects Of Protein Shakes
When taken by mouth: Whey protein is LIKELY SAFE for most children and adults when taken appropriately. High doses can cause some side effects such as increased bowel movements, nausea , thirst, bloating , cramps , reduced appetite, tiredness , and headache.
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Iconic Vanilla Bean Protein Shake
A convenient on-the-go nutrition bottle that will keep you energetic and nourished throughout the day. This healthy protein drink manufactured by Iconic has received more than 2,000 positive reviews on Amazon, for the health-related benefits and nutrition it provides.
The milk used to create this tasty drink is sourced from sustainable farms that allow their cows to graze on natural grass all year round.
The result, happier cows and healthier cows, which means better quality milk, healthier fats, vitamins, and minerals along with protein that is free from any hormones or antibiotics.
You dont need to add anything to enhance their taste or health quotient, just open them and have a sip whenever you want to. Each drink is a tasty blend of organic greens, high-quality unroasted cacao, and the best milk.
Each Iconic protein shake has 20 grams of complete protein, which is lactose-free, along with being gluten-free, soy-free, and kosher. It does contain no artificial sweeteners or artificial ingredients, making it healthy for your entire family.
Evidence For Benefits Of Nutritional Supplements In Older People
A detailed review of this matter is beyond the scope of this review . Study methods and results are variable. Not all studies show benefits . Nevertheless, in our view, a number of conclusions can be drawn the use of such supplements is generally safe and relatively easy to implement. Few, if any, adverse effects of such supplements have been reported the use of these supplements by older people improves nutritional intakes and is associated with weight gain and an increase in lean body mass in many cases and, in some cases, improvements in muscle function, hospitalisation rates, and even death rates . The greatest benefits of taking nutritional supplements are obtained by the most undernourished older people .
For these reasons, and because many older people appear to have a suboptimal dietary protein intake, protein or protein-rich supplements are increasingly recommended to older people.
In summary, there is evidence of the following:
Older people have higher dietary protein needs than young adults, particularly if they have lost weight and/or are undernourished, are sarcopenic, or have acute or chronic medical conditions that contribute to muscle catabolism. These requirements are in the range of 1.2 gm/kg/day or higher.
Many older people do not consume these minimum protein requirements. It can be difficult for older people to increase their dietary protein intake by increasing their intake of usual foods owing to anorexia and the cost of high protein foods.
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Looking To Up Your Protein Intake
Bell said a high-quality protein, such as whey, is best, ideally taken a couple of times per day.
Protein is important for supporting muscle mass, which we lose as we age, Bell explained. In fact, muscle becomes less responsive to dietary protein the older we get, meaning that we need to consume a higher dose per serving in order to actually stimulate muscle growth. This is why we recommend 30 grams to 40 grams per serving, rather than the 10 gram servings seen in other drinks.
The creatine in the researchers shake is also vital to support strength, while vitamin D and calcium are important for bone health.
Omega-3 fatty acids, such as those found in fish oil, can reduce inflammation and improve cardiovascular health. There is also some evidence omega-3 improves muscle quality.
Naked Whey Protein Powder
This brand is a very good low sugar choice, as the pictured product is just whey protein nothing else. There are also flavored versions: matcha and chocolate. The matcha is low in sugar too, while chocolate isnt.
The unflavored version wouldnt taste the greatest if youre just mixing it with liquid. However, it would be perfect if you plan to make a more complex shake.
Advantages: The unflavored version just contains whey, so there are no additives to worry about.
Disadvantages: The unflavored nature might not appeal to everyone.
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What Are The Benefits Of Good Protein Intake For Seniors
While protein-rich foods and supplements provide the ideal nutrient amounts, there are many benefits for seniors:
- Reduced blood sugars: Protein benefits elderly people by reducing blood sugars and improving insulin sensitivity.
- Recovery from injuries: Protein is needed for our body to rebuild muscle tissue.
- Sufficient amino acids: Amino acids help strengthen tendons and ligaments for increased strength and mobility.
- More energy: Lethargy and tiredness will decrease if daily protein intake is kept up.
Should Seniors Use Protein Drinks
People in various age ranges can benefit from the muscle-building properties of protein drinks. Protein actually performs several different functions inside the body. As protein is digested it breaks down into amino acids. The body produces some non-essential amino acids, but there are 9 essential amino acids that can only come from foods. Complete proteins generally come from foods like poultry, eggs, fish, and dairy.
Unfortunately, not every senior can eat all of the fish or poultry that is required to provide the recommended amount of proteins. A lack of adequate protein can have a significant impact on your immune system. Thats where protein powders and shakes come into play.
Protein powder is one viable option for seniors who need to add more protein to their daily routine. But you may benefit more from a full RTD protein drink due to the additional vitamins and nutrients that they contain. Some protein drinks can help address the causes of poor nutrition in older adults by including essential vitamins and nutrients.
If you suffer from dietary restrictions that prevent you from eating all of the whole food sources you need for daily protein, then its likely you are lacking in other nutrients as well. You may be missing out on key vitamins like B12, which are commonly found in the same foods that are high in protein.
Can Protein Shakes Be Used Instead Of Having A Meal
No, this is not suggested unless one is not able to digest a proper meal due to a bad digestion system or some illness. A doctor should be consulted before considering this option.
The best protein drink for the elderly helps meet all their energy and nutrition requirementsWhile natural food is the best source of nutrients, but with aging people, you would need the help of external supplements.
In this case, protein-based shakes are here to stay and an ideal meal addition for seniors who are not able to get all their nutritional requirements through their meals.
It helps them be more active and enjoy the same healthy lifestyle while enjoying a delicious drink that they can easily digest.
These drinks are also a good way to meet the bodys daily intake of minerals and vitamins, which are important to boost its immunity.
Given the details about the different choices and options available and how they differ from each other, it should now be easy for you to select the best nutrition drinks for the elderly.
How Do You Fatten Up An Elderly Person
Try these following healthy yet still high-energy meal and snack ideas: porridge made with whole milk, with fruit or dried fruit on top. sardines on toast. peanut butter on toast. soups with pulses, pasta or meats. cottage/shepherds pie. beans on toast with cheese sprinkled on top. milky drinks as a bedtime snack.
Reduces Chances Of Malnutrition
With increased age, it is quite common to find a decrease in appetites.
This, coupled with a slower metabolism, causes nutritional deficiency in elderly people.
Meal replacement protein powders provide supplementation of their required proteins, vitamins, and minerals within a small amount of caloric intake.
Effect Of Aging On Gastric Function And Emptying
Healthy aging is associated with changes in gastric function. These include reduced perceptions of proximal gastric distension and delayed gastric accommodation , probable changes in the intra-gastric distribution of food after its ingestion, greater stimulation of phasic pyloric pressure waves by intra-duodenal lipid , and slowing of gastric emptying. It is unclear, however, how much, if at all, these changes contribute to the age-related reduction in the satiating effect of ingested protein and responses to protein supplements in older people. It is possible, however, that they may contribute to age-related reduced appetite and food intake.
4.3.1. Intra-Gastric Food Distribution and Antral Area
4.3.2. Gastric Emptying
4.3.3. Small Intestinal Satiety Mechanisms
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Woldo Healths Collagen Beef Protein Powder
Review: Woldo Health offers a clean product thats rich in collagen and derived from beef. It contains only 9 grams of protein per dose which means it is perfect for elderly people, as they wont need to split the portion in two like they normally would.
It does not contain any sugar, additives, or sweeteners. Many people suggest adding it to coffee, tea, soups, yoghurt, or muesli. The collagen greatly aids the recovery of joints, tendons and bones, which is perfect for older people.
- One of the highest in collagen protein powders.
- Free of soy and sweeteners.
- Certified for pasture in Halal and South America.
- A high amount of collagen per serving.
- Very easy to dissolve in water and other liquids.
- Comes only in unflavored taste.
- Does not contain any minerals or vitamins whatsoever.
Things To Consider When Buying Protein Powder
There is a wide variety of protein powders that are available in the market. Each type provides unique benefits and uses. When buying protein powder, you want to make sure that the one you get meets all your health needs and requirements.
Here are a few essential things to consider and to be aware of when buying protein powder.
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Daily Protein Requirements For Seniors
The amount of protein you need daily depends on your age, weight and activity levels. As we age our bodys capability to process protein declines slightly so the older you are the more protein you need to maintain health.
Your bodyweight naturally affects how much protein you need daily. A large person naturally needs more nutrients than a smaller person.
Finally, your activity levels affect the amount of protein you need. If you are very active or do strenuous exercise, like strength training, you will need more protein.
This is because strength training causes your muscle tissue to break down. Your body adapts by building it back and making the muscles a bit larger. This requires a lot of protein and energy as your muscle mass consists mostly of protein.
So how much exactly do you need protein? Well, that depends on who you ask. The official recommendations range from as low as 0.36g per lbs of bodyweight to 2g per lbs of body weight.
The 0.36g per lbs of body weight is the USDA recommendation for bare minimum for healthy adults. This is likely too little for active seniors.
The upper limit is something many professional bodybuilders suggest. They are likely using steroids which allow your body to use way more protein for regeneration. This is definitely not optimal for active seniors either.
The truth is somewhere in the middle as always. People who know what they are talking about, like Menno Henselmanns, are recommending around 0.8g per lbs of body weight.
Vitamins Minerals And Fats
Vitamins and minerals are an essential part of maintaining a well-balanced nutritional diet.
It is essential that the meal replacement shake of your choosing has all the vitamins and minerals required to maintain the immunity of senior citizens.
For those looking to use these meal replacement shakes as a replacement for entire meals, their choice of shake should have more vitamins and minerals than someone looking to replace a snack.
It is possible to find meal replacement shakes with no fats in some companies. However, many brands do not remove saturated fats during the manufacturing process.
Therefore, it is best to choose meal replacement shakes for elderly people that range from none to a maximum of 6 grams of fat.
Some Benefits Of Multivitamins For Seniors
- Increases Nutrient Intake, particularly for those with poor diets
- May Help Prevent Chronic Diseases
- Enhanced Energy
- Brain Function
- Eye Health
Many multivitamins and minerals also include condition-specific ingredients to address weight management, energy, stress reduction, cognition, and immunity support.
What To Look For In A Protein Powder For Elderly People
First things first do seniors even need protein powder?
We know proper nutrition is important for people who are still growing, but what about if youre over 60?
In an article for Health Line about a study dealing with seniors taking protein powders it was said that:
Protein is important for supporting muscle mass, which we lose as we age.
The same study found that a high-quality protein like whey can be advantageous for seniors hoping to gain muscle mass and to increase their strength.
Now, while protein drinks such as Boost and Ensure are good options, an article for Healthy Eating pointed out:
because of its fast absorption rate and excellent range of essential amino acids, whey is often the choice for those looking to retain or build muscle.
And there are two types of whey . While Isolate tends to be more expensive, it contains a minimum of 90 percent protein, which is more than Concentrate.
Concentrate, on the other hand, has higher levels of lactose and fat which can provide more energy for workouts. So it all depends on what youre looking for.
But before you purchase just any protein powder, weve come up with a few things to consider:
- If you do buy whey protein, do you want Isolate or Concentrate?
- Does the protein powder contain added calories for bulking up?
- Does it contain added Vitamins and minerals fur further health benefits?
- And of course, does it taste good?
With all of this in mind, lets take a look at our top picks and recommendations.
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