How can seniors optimize amino acid intake?

Elderly individuals face unique challenges that make it difficult for them to maintain the levels of amino acids they require. Muscle loss resulting from aging, combined with poor absorption and digestive capacity, means that adjusting one's intake becomes important for maintaining strength, mobility, and a sense of vitality. Choosing the right type of protein from the proper sources can help prevent sarcopenia (muscle wasting) while allowing for gains in cognitive and immune functions at this golden stage of life.

With age comes decreased production of stomach acid and enzymes by 30-40%, impairing protein breakdown. Meat that is marinated with pineapple, etc., and dairy fermented, is a great antidote. Eating less frequently reduces digestive load. I have seen clients maintain mobility only by eating fish or eggs instead of red meat.

Strategically time protein intake for maximum benefit by distributing 25 to 30 grams over 4 meals. Include leucine-rich foods at breakfast to activate muscle synthesis. Casein proteins taken at bedtime will give overnight repair. Even light exercise requires protein taken after use.

Certain general conditions in older adults require unique consideration. Problems with the kidneys need to be monitored, but protein restriction is not necessary to be below 0.8g/kg. Osteoporotic older adults require legumes rich in lysine, in conjunction with calcium sources. Slow-digesting proteins for diabetes will provide sugar stabilization.

Monitor progress through functional markers instead of scales. Observe faster chair standing, more balanced walking, or colder recovery. Most seniors see measurable strength within approximately 8 weeks of optimized amino acid intake.

Read the full article: 10 Best Amino Acid Sources & Why You Need Them