{"id":173382,"date":"2019-04-16T10:33:55","date_gmt":"2019-04-16T10:33:55","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=173382"},"modified":"2019-04-16T10:33:55","modified_gmt":"2019-04-16T10:33:55","slug":"nutrition-for-active-seniors-protein-carbs-and-fat","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2019\/04\/16\/nutrition-for-active-seniors-protein-carbs-and-fat\/","title":{"rendered":"Nutrition for Active Seniors \u2013 Protein, Carbs, and Fat"},"content":{"rendered":"

As we get older, the way we metabolize nutrients changes. Mostly, we get worse at absorbing certain vitamins and minerals but our needs for protein, carbs, and fats also shift. Let\u2019s take a closer look at how to hit the right levels of macros when you\u2019re older.<\/strong><\/p>\n

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Protein<\/strong><\/h2>\n

The World Health Organization recommends getting a minimum of 0,8 g of protein per 1 kg of body weight. This amount is only enough to avoid diseases for a healthy adult leading a sedentary lifestyle. Most active people should get at least around 1,2 g. And this changes again as we get older because protein synthesis decreases with age. For malnourished or ill seniors, the ideal protein intake might be even above 1,5 g. For the average 70kg person, it would be more than 100 g of protein or four palm-sized servings of protein a day. This is how a day might look like:<\/p>\n

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Studies have shown that a breakfast rich in protein, such as eggs, nuts, or seeds, helps people lose weight, minimize cravings and burn calories. \u00a9 Profimedia, Depositphotos Inc.<\/figcaption><\/figure>\n