How much protein do I need?

Cindy, how much protein do I need? I am 65 years old and Strength Training 3 days a week for 60 minutes and do a Yoga 1 day a week sometimes 2 depending on my schedule.

GOOD QUESTION!! The protein requirements for individuals can vary based on factors such as age, weight, activity level, and overall health. For older adults engaged in strength training, protein intake becomes particularly important to support muscle maintenance and repair. The American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine recommend a higher protein intake for individuals involved in regular strength training.

For older adults, including a 65-year-old female who strength trains 3 days a week, a general guideline for protein intake is around 1.2 to 2.0 grams of protein per kilogram of body weight per day. However, the specific protein needs can vary based on individual circumstances. Here is a step-by-step guide to calculate a rough estimate:

Convert body weight to kilograms:

Divide body weight in pounds by 2.2046 to get the weight in kilograms.

Example: 150 pounds / 2.2046 = 68 kg (approximately)

Calculate the protein range:

Multiply the weight in kilograms by the recommended protein range (1.2 to 2.0 grams/kg).

Example: For a 68 kg individual,

Lower end: 68 kg * 1.2 g/kg = 81.6 grams of protein per day

Higher end: 68 kg * 2.0 g/kg = 136 grams of protein per day

Therefore, a rough protein intake range for a 65-year-old female who strength trains three days a week could be between 81.6 and 136 grams per day. It’s important to note that individual needs may vary, and consulting with a registered dietitian can provide personalized recommendations based on specific health conditions and goals.

For additional nutritional information, I always recommend Erika Cook to my clients, she is a St. Augustine Registered Dietitian, 904-894-1592 – erikacookrd@gmail.com - https://erikacookrd.com/ (most do not know but in the State of Florida you have to be a registered to dietitian to give out a meal plan). Additionally, spreading protein intake evenly throughout the day and including high-quality protein sources like lean meats, poultry, fish, dairy products, eggs, legumes, and plant-based protein sources can contribute to meeting protein needs. Adequate hydration is also essential to support overall health and muscle function.