Cyd Notter

Author and Nutrition Educator, Founder of The "Plan A" Diet™

Do we need more protein after age 65?

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If you’ve been following the advice of plant-based nutrition leaders for any length of time, you’re probably aware that no more than 10% of our calories should come from protein. And yes, the type of protein matters greatly (animal vs plant).

Studies show that those who consume lots of animal protein have a much greater risk of cancer death and a 73x higher risk of death by diabetes; those who consume “moderate” protein (10%-19% of calories) have roughly 23x the risk of dying from diabetes.

So what about the study which suggests elderly people have a higher protein requirement? As Dr. Michael Greger explains in this article, not only is evidence lacking to support that study, there’s a Japanese study which proves the opposite. A study in 2008 found NO difference in the protein requirements between young and old.

When it comes to muscle mass, sedentary people over age 65 lose about 1% of their muscle mass every year, but older adults on bed rest may lose muscle mass 6x faster than young people. But muscle mass is maintained with exercise and strength training at any age, so it’s use it or lose it for everyone.

Dietary-wise, vegetables are associated with cutting the odds of low muscle mass by roughly 50%. The alkalizing effects of vegetables neutralize the mild, metabolic acidosis that occurs with age. Dr. Greger explains that muscle wasting appears to be a response to acidosis (when our kidneys start to decline due to eating an acid-promoting diet which includes fish, pork, chicken, and cheese). Beans and other legumes are the only source of protein that’s alkaline and positively associated with muscle mass in all women ages 18 through 79.

Exercise and plant-based nutrition are key to health, vitality, and the ability to function – at any age.

The Protein Craze (especially for athletes)

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When it comes to America's protein craze, mega-athlete Rich Roll summed it up nicely in an article he wrote for the Forks Over Knives website back in 2014.

Rich Roll was 50 lbs. overweight at the age of 40. After struggling to climb a flight of stairs one night, he did a complete 180 with his diet and lifestyle. He became a dedicated vegan, put on his running shoes, and jumped back into the pool. In only two years, he went from being a couch potato to a recognized world-renowned ultra-endurance athlete. He’s the first of only two people to complete five ironman triathlons on five Hawaiian islands in under a week.

To paraphrase Rich’s article, the animal protein push is not only based on lies, it’s killing us by luring us to feast on low-fiber foods which are high in saturated fat—contributors to our epidemic of heart disease and many other infirmities. He states that protein is indeed an essential nutrient and critical not just in building and repairing muscle, but for other bodily function as well.

Plenty of Plant Protein

But does it matter if our protein comes from plants rather than animals? He and a long list of other athletes will tell you the same thing: rather than steak, milk, eggs, and whey supplements, opt instead to eat lower on the food chain and source your protein needs from healthy plant-based sources like black, kidney, pinto, and other beans, almonds, lentils, hemp seeds, spirulina, and quinoa. Even eating less-concentrated sources of protein like potatoes, sweet potatoes, and bananas will get you exactly where you need to be.

There is no “special” diet for athletes, but rather the same overall pattern of plant foods—low in protein and fat, high in fiber and complex carbohydrate—but with greater amounts of those foods to support athletic endurance. Google “vegan athletes” and you’ll be surprised by how many names you may recognize!

(The above excerpt was taken from The "Plan A" Diet - get more details about the book here.)

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Are you Getting Enough Protein?

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Every now and then, a topic will pop up in conversation several times during the week.  I consider that my "cue" to address the topic.  Lately, the subject of PROTEIN has been mentioned quite a bit.  People consuming a whole-food, plant-based diet can still be a bit worried that they're not getting enough protein.  If they lack energy or get into some other type of slump, protein deficiency is often the first thing that comes to their minds; sometimes they mistakenly confuse hunger signals with a lack of protein as well.

So let me assure all of you plant-eaters out there.  For those who are consuming a whole-food, plant-based diet, AND  are consuming enough calories every day, it would be impossible that their protein needs would not be met.  Think about it  - have you ever known anyone to be 'protein deficient'?  I highly doubt it (unless the person is not eating enough calories).

All foods contain three macronutrients:  Carbohydrate, Fat and Protein.  Plant foods contain every nutrient we need, including protein (all of the amino acids) required for human growth.   The healthiest diet for humans is 80-10-10: 80% Carbohydrate, 10% fat and 10% protein.  When eating a WFPB diet such as The 'Plan A' Diet, these numbers naturally fall into place and you don't have to worry about it.

We just live in a society where PROTEIN has been promoted as the be-all and end-all nutrient. Manufacturers have not overlooked our obsession with protein, and are quick to take advantage of it at every opportunity.  How much protein do you need every day?  And how much are you actually consuming?  Those are two questions that most people cannot answer.    Our protein needs are actually quite low, and a plant-based diet easily meets the requirements.....you can read about that in Dr. T. Colin Campbell's article.  Even mother's breast milk, which provides protein at the crucial stage of a baby's growth, is only 5% protein.

Have you been told that Animal Protein is better than Plant Protein?  Wrong!  Read why here.

On the other end of the spectrum, EXCESS protein in the American diet leads to many health issues, which you can read about here (kidney and liver issues, osteoporosis, cancers and more).  Steer clear of the high-fat, high-protein diets, which are known to  destroy health and can be quite dangerous.

Here are some helpful links on the topic of protein:

Dr. McDougall's article:  When Friends Ask "Where do you Get Your Protein?"

Dr. McDougall's short video on the topic here.

To get a rough idea of how many GRAMS of protein you need, this PCRM Article may be of help.  A plant-based diet can easily provide at least 60 grams per day.

Great sources of protein include beans, greens, grains (quinoa is the highest in protein), lentils, whole soy foods, steel cut oats, potatoes, nuts, seeds, and basically all plants.  There are thousands of easy recipes, too!  Think about Black bean/quinoa soup (just omit the oil),  No-Fu Love Loaf,  Chef AJ's Quinoa Salad, or a Chocolate Tofu Pudding  - all delicious and packed with protein!  And the nice part is, you don't have to make gourmet recipes...... it can be as simple as a bean burrito, a potato topped with McDougall soup, a bowl of whole-grain pasta with mushroom marinara,  or a quickly-prepared chili with a whole grain, seeded roll.

Do you have a simple recipe you'd like to share?

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