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Women Fight Muscle Loss with Protein Power
3 Jul
Summary
- Women lose 0.5-1% muscle yearly; protein intake declines with age.
- High-protein foods like salmon and Greek yogurt are recommended.
- Plant protein linked to lower frailty in over 85,000 women.
Growing awareness of age-related muscle loss, known as sarcopenia, is leading more women to adjust their diets to include higher protein intake. Women typically lose 0.5-1% of their skeletal muscle mass each year, often accompanied by declining protein consumption as they age.
Experts are recommending protein-rich foods such as salmon and Greek yogurt, emphasizing the benefits of plant-based proteins as well. Current research suggests that older adults should aim for protein intake guidelines ranging from 1.2 to 1.6 grams per kilogram of body weight.
A significant study involving over 85,000 women found a correlation between higher plant protein consumption and reduced frailty. Nutritionists also stress the importance of distributing protein intake evenly, ideally every 3-4 hours, to support muscle maintenance and overall health in women over 60.
