Protein Can Build Seniors' Muscle Mass
Boosting protein intake may help older adults maintain lean muscle mass, a study reports. Aging is associated with a decline in muscle mass, especially after age 60, which can make it more difficult to carry out daily activities. On three consecutive days, 237 adults between the ages of 65 and 92 carefully weighed and recorded their food intake to indicate their overall dietary patterns. Researchers then measured the participants' lean body mass using a technique known as dual-energy X-ray absorptiometry. Adults who ate the most protein—about 3.2 ounces per day for a 150-pound person—had half a pound more of lean body mass on average than those who ate the least, or 1.5 ounces. Three ounces of beef or chicken is about the size of a computer mouse; that amount of fish is the size of a checkbook.
Source: Nutrition Research, August 2013