Your protein requirements change as you age, not only in regards to the amount of protein you need, but many experts believe the type of protein you need changes too.
So knowing all about protein and your requirements by age is important to not only your fit goals but your overall health.
We’ve done some digging and we’re out to set the gold-standard for protein requirements by age.
You know that if you want to tone or bulk up, you’re going to need to ensure you get enough protein. The amino acids found in protein are what help give your muscles the strength to lift hard and heavy. They also help you repair the broken-down or torn muscles while you work towards increasing your muscle mass; a process is called protein synthesis.
Protein gives your muscles the energy necessary to achieve your fitness goals. However, protein is not all created equally, so you want to be mindful about choosing only high-quality complete protein sources. And no, fast food burgers are not what we’d call a smart choice. If you want to learn more about eating a balanced, healthy, realistic diet, grab a copy of ourBodyRock Meal Plan and Nutrition Guide Bundle.As you know, the first thing you should do after a workout is eat a protein-rich recovery meal; this can be as simple as consuming a protein shake. Ideally, this means around 20-30g of protein to help your muscles recover from weight training or a HIIT. If you fail to eat enough of the right kinds of protein (although we caution you not to over-indulge, there’s no need to pack away six chicken breasts when one is likely sufficient) you’re doing your body a disservice and increasing the chances of injury.
There is no universal diet suitable for everybody that’s why we see such dietary diversity, from keto to plant-based athletes. With no right or wrong choice, we wanted to briefly touch on what constitutes a high-quality complete protein source.
Animal proteins like chicken, are naturally complete protein sources.However, you need to be mindful of the cut and quality of the meat you’re buying. Lean ground meats and skinless chicken breasts are good examples of the kinds of ‘cuts’ or healthier animal protein options. Any additional grease (sorry that means bacon fat), processed meats (sausage), skin or fat on your pork chops are what you want to limit.
In terms of quality, if you can afford the extra expense of buying grass-fed beef, wild-caught fish or free-range poultry (including eggs) you’re choosing a higher-quality protein source that contains less in the way of hormones and antibiotics (as compared to factory-farmed animals).
Complete animal proteins to consider:
Going vegan once held a certain hippie stigma now it’s been re-packaged like acid-wash jeans, and given new life. Vegan diets, also called plant-based diets, is an increasingly popular emerging choice for athletes. It may seem impossible to thrive on plants, but with a little research, it’s a great way to increase your athletic performance.
However, getting adequate protein from a plant-based diet isn’t as simple as eating some turkey breast, you’re going to need to do some protein pairing to ensure you get all the amino acids your body needs. Fortunately, not every meal needs to contain all the amino acids. If you’ve considered jumping on the plant-based bandwagon, read up on how to power your body with plants by getting a copy of ourBodyRock Plant-Based Vegan Guide.
Complete plant-based proteins and pairings:
Learn more:Plant-Based vs. Animal Protein.
Protein requirements change as you age, going from supporting your growth to preservation. Additionally, it isn’t justhow much protein you should eat; it’s also aboutthe kinds of protein you should be consuming—as we said before, protein sources aren’t created equally.
So how much protein do you need by age? Let's find out.
You’ve got youth on your side, so you can eat a diverse range of protein sources, both animal and plant-based, as your body needs it to support proper overall growth and reproduction. This is the time in your life when you can chow down on animal protein, but try your best to eat quality meats, limit processed or fast foods and don’t overdo it. You can hit your daily protein allotment without polishing off a box of chicken fingers (not great calories). Too much protein is still too many calories and will convert to body fat.
Generally speaking, this is how much protein you need a day:
As far as your body is concerned, once you reach the age of 45, it’s time to start storing or preserving protein—especially, animal—which could mean it stores as fat if you’re not active enough.
Why this should concern you is that animal proteins trigger a gene called mTor, and this gene is what determines how well you age. Too much animal protein directly affects longevity. So switching to more plant-based proteins is a wise, healthy choice that’s also better for your heart. You can still have it all, meat included, just keep it to a couple of meals per week instead of daily.
Your daily protein intake over 40 should be:
You’ve already cut back on your intake of animal protein, which is awesome, but now it’s time to switch your focus to preserving your muscle mass, which of course means exercise and protein.
You don’t want to lose muscle so your plant protein intake needs to increase. Studies also show that seniors who don’t eat enough protein are more susceptible to mobility loss. Importantly, in this age bracket, increasing your daily amount of protein further may actually help you recover better after a hip or knee replacement.
The amount of protein for seniors is:
No matter your age or activity level, getting enough protein throughout the day is critical to your overall health. So when you’re meal prepping for the day, make sure your choices are rich in complete, high-quality proteins.
Our OVERSTOCK Sale is ongoing! Go to our main equipment page, and check out all the slashed prices this week (Nov 2-6, 2020). We are making space in our warehouse for an influx of gear for the holidays.
The secrets of how to develop self-discipline, revealed! And really, they aren’t so secret, just totally overlooked. Read our latest blog to find out what they are.
Learn all about the most overlooked leg muscles and find out how and why you should start training these important leg muscles now. Read our latest blog.
Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.
We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)
For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.
We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.
All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.