Best Protein Drink for Seniors: What to Look for and Why It Matters
Loss of muscle mass is a common issue for seniors. Protein supplements help combat this problem. The best protein drink for seniors has protein as the first ingredient and as few other additives as possible. Whey, casein, and plant-based protein are all good options.
Sheboygan, WI, has been ranked one of the best cities for older Americans in retirement. It offers a wealth of outdoor activities year-round. Maintaining your energy and muscle mass with the right protein will help you be ready for your next outing.
Protein and Aging
Protein is an essential nutrient for seniors. A decline in muscle mass affects the majority of older adults.
People who don't engage in regular strength training lose 4-6 pounds of muscle per decade after middle age. Muscle loss lowers your quality of life by making you more likely to become frail or disabled.
To build muscle, you need protein. Older adults may need more protein than younger people to fight muscle loss.
How Much Protein Do Seniors Need?
According to the National Council on Aging, people age 65 and older should try to get around 1-1.2 grams of protein per kilogram of body weight per day. If you're recovering from a serious illness or surgery, you may need as much as 2-3 grams of protein per kilogram per day.
People who are very active or do strength training exercises regularly may need more protein as well.
Try to space out your protein intake throughout the day. Your body can only use so much protein at once, so spreading it across meals helps you use it more efficiently.
Should Older People Take Protein Shakes?
Protein drinks are good senior dietary choices when you're trying to increase the amount of protein in your diet. Getting enough protein from food can be more challenging for older adults, who frequently have smaller appetites and don't absorb nutrients as efficiently.
Protein shakes can be a useful supplement, but they shouldn't replace meals with whole foods. Dietary sources of protein have other essential nutrients, like fiber, vitamins, and minerals, that are important for your health.
While protein is helpful, avoid energy drinks for aging adults. These beverages are usually high in sugar and caffeine, which can cause health problems.
What Is the Best Protein for Seniors?
Starting with protein from food is best. People who aren't vegan should aim for a combination of animal-based and plant-based protein.
Protein drinks can be healthy beverages for seniors to help them meet their nutrition goals. When you're deciding which protein supplement to add to your routine, be sure to read the ingredient label.
You want a high-quality protein source without too many other additives.
Protein from Food
High-protein foods include:
- Chicken breast
- Lean ground beef
- Salmon
- Greek yogurt
- Lentils
- Almonds
- Milk
- Quinoa
- Chickpeas
- Eggs
- Oatmeal
- Green peas
Eating a combination of animal-based and plant-based protein gives you the optimal balance of nutrients.
Animal-based protein is often more efficient than plant-based sources. For example, a serving of chicken breast has 26 grams of protein, but a serving of Greek yogurt only has 16 grams.
However, plant protein has fiber and other nutrients not found in animal sources. You can find a wide variety of protein-rich foods to include in meals and snacks throughout the day.
Protein Drinks
Protein drinks come as a powder or premixed. Premixed drinks are convenient, but they sometimes contain more sugar and other additives.
Before you buy a protein drink or powder, check the ingredients to be sure:
- Protein is the first ingredient
- Added sugar is low
- Other additives are minimal
The three main types of protein supplements are:
- Whey
- Casein
- Plant-based (wheat, pea, hemp, and/or soy)
Whey and casein come from milk. Research published in the Journal of Microbiology and Biotechnology suggests that whey protein is more effective than the other two types for building muscle in seniors.
Whey isolate is a milk protein without the lactose and fat. It's a good option for people who are lactose intolerant or who are trying to limit their caloric intake.
Whey concentrate includes the natural milk carbohydrates and fat, making it a good choice for seniors who need to keep their weight up. Casein protein also comes from milk.
Whey is the liquid part, and casein is the curds. Your body digests casein more slowly than whey, which can make you feel full longer. It has a thicker consistency, though, which some people don't like.
Plant-based protein is a good option for vegans or people who are lactose intolerant. However, they can cause bloating or cramps in people sensitive to certain sugars or fiber.
Frequently Asked Questions
What Is the Best Time to Drink Protein Drinks?
The best time to drink protein depends on your goals. Athletes can benefit from a protein drink after working out.
For older adults looking to boost their general health, a protein shake during the day can help keep their protein intake consistent throughout the day. Research suggests that protein before bed can be effective in helping seniors build muscle.
What Are the Signs of Protein Deficiency?
If you don't eat enough protein, you may notice symptoms like:
- Skin, hair, and nail problems
- Hungrier than usual
- Increased irritability or anxiety
- Getting sick more often
- Fatigue
Your healthcare provider can assess whether your symptoms are related to protein deficiency or another issue.
Find the Best Protein Drink for Seniors
The best protein drink for seniors is one with protein as the first ingredient and few additives, especially sugar. It should have a flavor and consistency that you like, so you'll keep it as part of your routine.
Older adults are at a higher risk of not getting enough protein, making protein drinks an important part of senior nutrition support. Protein is one piece of the larger picture that helps seniors maintain a better quality of life and as much independence as possible.
At Lakehouse Sheboygan, our caring team is here to help our residents meet their wellness goals. Chef-prepared meals in our stylish dining room encourage healthy eating and social connection. If you need additional nutritional support, we'll arrange consultations with your healthcare provider or a dietician.
Schedule a tour of Lakehouse Sheboygan today to see how our assisted living community can boost your wellness.