Many individuals fear the loss of independence and declining health associated with nursing home stays more than death itself – and with good reason. Falls are the most common events that lead seniors to nursing homes, with one in three adults aged 65 or older falling every year, according to the CDC. The good news is that maintaining strength can help to prevent these falls and related nursing home stays.
When it comes to building strength, exercise and physical therapy might be the first things to come to mind. But recent research is pointing out that staying strong in your golden years is just as much about what you eat, and even more about when you eat it.
Building Muscles With Protein
All the tissues in your body, including your muscles, are composed of proteins, which consist of amino acids. When your protein intake decreases, you lose muscle mass. Scientists at McGill University Health Centre have found that it’s not only about eating enough protein, but also about when you consume it.
The researchers discovered that “Many seniors, especially in North America, consume the majority of their daily protein intake at lunch and dinner. We wanted to see if people who added protein sources to breakfast, and therefore had balanced protein intake through the three meals, had greater muscle strength.”
To test this theory, the scientists followed nearly 1,800 people aged 67-84 for three years, reviewing their protein consumption patterns to establish links with factors like strength, muscle mass, or mobility.
The results were impressive. People who consumed protein in a balanced way during the day had more muscle strength than those who consumed more during the evening meal and less at breakfast. However, the distribution of protein throughout the day was not associated with their mobility.
So, if you want to maintain your strength as you age, be sure to include protein at each meal.
Protein-Rich Meal Options
Adult men require about 56 grams of protein a day, while adult women need about 46 grams a day. Aim to spread these equally across breakfast, lunch, and dinner.
Balanced Breakfast Choices
- Eggs: Opt for an omelet or sunny-side-up eggs as a great source of protein.
- Greek Yogurt: Add fruit and granola for a healthy breakfast parfait.
- Peanut Butter: Mix it into your smoothies, oatmeal, or spread onto protein toast for an extra boost.
- Cottage Cheese: Pair this old-school superfood with berries or toast for a morning protein kickstarter.
Fueling Lunch and Dinner Ideas
- Protein Salad: Enhance your green salad with a boiled egg, almond slivers, grilled chicken, or chickpeas for a nutrient-rich meal.
- Bean Soup: A half-cup of cooked beans, like black beans, kidney beans, or lentils, can give you an extra 6 to 9 grams of protein.
- Poultry: Skinless chicken and turkey slices are great additions to sandwiches and entrees that include rice or steamed vegetables.
- Ground Beef: Use 90% or leaner ground beef to bulk up grated veggies or beans, or add it to a taco salad.
- Fish and Shellfish: Aim for at least two 3.5 oz. servings a week of fish or shellfish. Keep cans of salmon on hand to make tasty salmon cakes.
In conclusion, if you want to avoid the nursing home, use the tips above to incorporate a protein boost with each meal and provide your muscles the building blocks they need to keep you strong throughout your life.
