Adults may experience up to 8% muscle loss each decade after age 40.3-6 Thankfully, with timely intervention and the right exercise and nutrition, you can reduce muscle loss.
To learn more about your lower extremity strength, click the video above to try our chair challenge exercise. See the safety precautions below before trying the exercise.*
When it comes to nutrition, protein plays an essential role in muscle health.
Every body needs protein, but not the same amount. Use our protein calculator to find out how much is recommended for your daily diet.
† Minimum recommended amount based on specified age and weight with no consideration for activity. For healthy adults ages 18-64 the recommended dietary allowance for protein is 0.8g protein/kg body weight per day (or 0.36g protein/lb body weight).7 Experts recommend that adults aged 65 years and older consume more protein per day, approximately 1.1g protein/kg body weight (or 0.5g protein/lb body weight).8 Physical activity, chronic illness, or injury may further increase protein needs. This protein calculator is intended for healthy adults and is not appropriate for children, pregnant or nursing women, competitive athletes, or people with specific diseases or medical conditions.
Protein is an important macronutrient that’s part of every cell, tissue, and organ. Proteins are made up of amino acids, the building blocks of protein. The body needs a total of 20 different amino acids to make all kinds of proteins. Nine amino acids are considered essential amino acids because they’re not produced by the body. Instead, you get them from food.
Because the body constantly breaks down and replaces protein (and doesn’t store any amino acids for future use), you need a daily supply of amino acids from the foods you eat to continually make new proteins.
There are various healthy foods with protein from both animal and plant sources. Animal protein sources, which typically provide high-quality protein, include eggs, milk, meat, poultry, and fish. Plant protein sources include soy, tofu, tempeh, legumes, and nuts.
If you’re working to lose weight, lower your blood pressure, or improve heart health, getting more protein might help! Studies have shown that consuming more protein can help you feel full and manage weight.9 Other research suggests that increasing protein in diet may have a positive impact on blood pressure.10,11 Consuming protein from plant sources, rather than red meat, also has been shown to help reduce the risk of heart disease.12
More than 40% of adults over age 50 don’t consume the recommended dietary allowance (RDA) for protein from food alone.13 Plus, research suggests that the RDA for protein may not be adequate for aging adults. The current RDA is 0.8 grams per kilogram of body weight, but experts now estimate that older adults need 1.1 grams of protein per kilogram of body weight or higher per day.12 The current RDA is based on research in young adults and doesn’t promote ideal health or protect older adults from sarcopenia (loss of muscle and function with aging).
Researchers also advise that an adequate amount of protein intake with each meal—25 to 30 grams of high-quality protein—is important to help build protein and necessary for optimal muscle protein synthesis.14 Protein intakes at this level are particularly beneficial for older adults as a strategy to maintain muscle mass.
With three delicious protein shakes that provide up to 30 grams of protein,‡ there’s an Ensure that’s right for you!
Ensure®
Max Protein |
Ensure® Plant-
Based Protein |
Ensure®
High Protein |
|
|---|---|---|---|
| Protein |
30g |
20g |
16g |
| Protein Source |
Protein from milk ingredients |
100% plant-based protein from fava bean and pea |
Protein from milk and soy ingredients |
| Calories |
150 |
180 |
160 |
| Carbs |
6g |
14g |
19g |
| Fat |
1.5g |
6g |
2g |
| Vitamins & Minerals |
25 |
25 |
27 |
| Sugars |
1g |
7g |
4g |
* Do not attempt on a chair with legs that are damaged, or with wheels.
Position the chair with all 4 legs on the floor, and ideally against a wall.
In case assistance is needed, ensure someone is nearby when performing the exercise.
Wear sensible shoes (or nonslip).
Wear your glasses and take caution if you are visually impaired.
Take caution if you are drowsy or if you take medications that make you dizzy or drowsy.
Do not attempt this challenge if you rely on an assistive device like a cane, walker, or scooter.
Do not attempt this challenge if you have a prior history of falls with injuries.
Do not attempt this challenge if you’re experiencing foot or joint pain.
Do not lean back to gain momentum—it could cause you to topple backward.
‡ Ensure Max Protein has 30g protein per 11 fl oz.
References:
1. Baier S, et al. JPEN J Parenter Enteral Nutr. 2009;33:71-82. 2. Leong DP, et al. J Cachexia Sarcopenia Muscle. 2016;7:535-546. 3. Janssen I, Heymsfield SB, Wang ZM, Ross R. Skeletal muscle mass and distribution in 468 men and women aged 18-88 yr. Journal of applied physiology (Bethesda, Md. : 1985). 2000;89(1):81-88. 4. Vandewoude MFJ, Alish CJ, Sauer AC, Hegazi RA. Malnutrition-sarcopenia syndrome: is this the future of nutrition screening and assessment for older adults? Journal of aging research. 2012;2012:651570. 5. Newman AB, Lee JS, Visser M, et al. Weight change and the conservation of lean mass in old age: the Health, Aging and Body Composition Study. The American Journal of Clinical Nutrition. October 1, 2005 2005;82(4):872-878. 6. Forbes GB. Longitudinal changes in adult fat-free mass: influence of body weight. The American Journal of Clinical Nutrition. December 1, 1999 1999;70(6):1025-1031 7. US Department of Health and Human Services, US Department of Agriculture. 2015-2020 dietary guidelines for Americans. 8th ed. https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf. Published December 2015. Accessed May 17, 2018. 8. Deutz NE, et al. Clin Nutr. 2014;33(6):929-936. 9. Leidy HJ, et al. Am J Clin Nutr. 2015;101(6):1320S-1329S. 10. Teunissen-Beekman KF et al. Curr Opin Lipidol. 2013; 24(1):65-70. 11. Buendia JR, et al. Am J Hypertens. 2015;28(3):372-379. 12. Guasch-Ferré, M et al. Circulation. 2019;139(15):1828-1845. 13. Krok-Schoen J, et al. Low dietary protein intakes and associated eating behaviors in an aging population: a NHANES analysis. Abstract presented at: Clinical Nutrition Week; January 22-25, 2018; Las Vegas, NV. 14. Mamerow M, et al. J Nutr. 2014;144(6):876–880.
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