Protein, the forgotten nutrient
With age, muscle responds less to dietary protein. That's why experts recommend that healthy people over 65 eat a little more than younger adults: 1 to 1.2 grams per kilo of body weight per day. For a 70 kg person, that's about 70 to 85 grams a day.
Just as important is spreading it out: ideally about 25 to 30 grams at each main meal, rather than eating almost all of it at dinner.
How much protein some foods contain
Approximate values per serving:
- 2 eggs: about 12 g.
- 150 g chicken breast: about 35 g.
- 150 g white fish: about 28 g.
- A plate of cooked lentils (200 g): about 18 g.
- 1 plain Greek yoghurt (125 g): about 8 to 12 g.
- 250 ml milk: about 8 g.
- 30 g hard cheese: about 9 g.
If you have kidney disease, check with your doctor before increasing your protein intake.
Before training
- If you train in the morning, have a light breakfast 1 or 2 hours before: toast with soft cheese, yoghurt with fruit, or a milky coffee and a piece of fruit.
- If you train in the afternoon, your main meal is usually enough; add a piece of fruit if more than 4 hours have passed.
- If you have diabetes and take insulin or other glucose-lowering drugs, ask your doctor how to adjust meals around exercise.
After training
You don't need a shake straight away. It's enough for your next meal to include a good portion of protein and some carbohydrate: for example, an omelette with bread and salad, pulses with vegetables, or fish with potatoes.
Hydration
Your sense of thirst declines with age, so it's worth drinking before you feel thirsty. Take water to your cardio sessions and drink a little more in hot weather. A good guide is urine colour: it should be pale.
Other key nutrients
- Calcium and vitamin D for your bones.
- Fruit, vegetables and whole grains for fibre and antioxidants.
- Healthy fats: olive oil, nuts and oily fish.
Sources
This article is for information only and does not replace an assessment by a doctor, physiotherapist or other health professional.