Nutrition in old age. The benefits of sports nutrition for the elderly have been revealed. Pure protein - benefits and harms for the elderly

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Most exercisers sooner or later face the question of taking sports supplements. Today we will talk about the benefits and harms of protein, which is the most popular product among fitness enthusiasts.

Protein is a powder that is high in protein (typically 60-90%) and low in fat and carbohydrates. The most important thing is that it is an easily digestible protein, which is why it is so popular among people involved in sports. Protein is an ideal helper for your muscles, because they need nutrition and building material during exercise.

Pros and cons of protein

But like any product, protein powder has its pros and cons. Let's take a closer look at the arguments about the benefits and harms of protein.

15 main benefits of protein

It is unlikely that protein would have gained such popularity if not for a number of convincing arguments about its benefits:

1. Protein promotes muscle growth, which means achieving maximum sporting results.
2. This is an exceptional product because it contains protein without large amounts of carbohydrates and fats.
3. Helps suppress appetite by lowering blood sugar and increasing free amino acid levels.
4. It is an excellent snack option at work or at home.
5. You can easily reach your daily protein requirement, which is especially important for vegetarians and not particularly fans of meat and fish.
6. Protein powder is easy to consume. It is enough to dilute it with milk or water, and your protein meal is ready.
7. Quickly and easily absorbed, almost 100%, does not create heaviness in the stomach.
8. Gives the body a full complex of amino acids.
9. Normalizes insulin levels, similar to healthy people and in patients with type 2 diabetes mellitus.
10. Helps athletes increase their endurance, strength and energy.
11. You will finally close the question of what to eat after training. Easily digestible protein is an excellent solution after exercise.
12. The powder is convenient to store and can always be taken with you. Unlike milk and cottage cheese, it is not a perishable product.
13. Proteins are most often sold with additives, so you can choose the most preferable flavor for yourself: chocolate, strawberry, vanilla, etc.
14. The protein contained in sports supplements is of natural origin and is completely physiological in relation to the human body.
15. Protein is safe for health if you do not exceed the dosage and exercise.

5 main disadvantages of protein

But protein, like any other product, also has disadvantages:

1. Protein can cause eating disorders. People suffering from lactose intolerance are especially at risk. But this can also be avoided if you buy supplements that do not contain this component. For example, whey protein isolate or hydrolyzate.
2. Excessive protein dosage may negatively affect liver and kidney function. If you suffer from diseases of these organs, then take sports nutrition better to limit.
3. Protein powder is practically an “empty” product that does not contain vitamins and microelements. True, there are exceptions when manufacturers specifically enrich it with useful substances.
4. Because of high cost not every student can afford regular purchase of sports supplements.
5. Protein in pure form Not the most pleasant tasting product. To improve the taste, manufacturers add sweeteners, flavor substitutes and colorings.

As with any other, even the most natural products, you need to know when to stop. We offer you several simple tips How not to ruin a very valuable protein product to the detriment of your health.

1. Try to calculate the amount of protein you consume taking into account protein. Its amount should not exceed 2 g per 1 kg of weight (for example, a maximum of 120 g of protein per 60 kg of weight).
2. You should not replace protein powder with a full lunch and dinner. This is only a protein food supplement.
3. Better to use sports supplements only during the period when you are actively involved in sports. Otherwise, the protein simply will not be absorbed.
4. If you have problems with your kidneys or liver, consult your doctor before consuming protein.
5. Do not exceed the recommended dosage, namely 20-30 g of protein at a time.

Proteins and age

The protein diet has the greatest impact on the growth and development of the body. It also affects the aging process. Both protein deficiency, which occurs with predominantly plant foods, and excess proteins, inevitable with excess animal foods, are unfavorable for the health of people of all ages. Moreover, the proportions of optimal balance change with age. Many laboratories have been involved in identifying the best balances for different ages, but studies that have observed enough large groups elderly and old people, very few. One of them was carried out relatively recently by a group of Ukrainian and German physiologists at the Kiev Institute of Gerontology. The experimental group included 110 people over the age of 70, who were compared with young people. Both groups, old and young, were divided in half and received diets, one of which contained 87 g of protein, calculated as complete (1.1 - 1.2 g/kg body weight), and the other 155 g of protein (2. 1 – 2.2 g/kg). Old people did a relatively good job of processing 87 g of protein per day, although their urea formation was slower compared to young people. The liver did not have time to carry excess amino acids through the urea cycle, and they were excreted in the urine. With a daily intake of 155 g of protein, the excretion of free amino acids in urine increased by 50–85%. It was an "emergency" release. The body did not have time to assimilate the excess protein and turned on protective reactions that prevented ammonia poisoning.

“A high-protein diet in older people,” the scientists stated, “was accompanied by unfavorable changes in the functions of of cardio-vascular system and kidneys: in 67% of cases, the heart rate increased, coronary blood flow worsened, and the volume of intrarenal circulation decreased...” These results were duplicated in experiments on laboratory animals. They showed that in old age, a high-protein diet, even with a significantly lower proportion of protein than the Atkins diet, is essentially toxic to the old body due to weakening of the physiological functions of the liver and kidneys. According to the authors, “high protein content in diets negatively affects metabolism and may be considered a risk factor for premature aging.” According to their calculations, in older people the amount of protein in food should not exceed 0.75 - 0.8 g/kg body weight per day.

In old age, you should greatly reduce your consumption of high-content animal products. nucleic acids, for example pates and other liver dishes and internal organs. The processing of purines and pyrimidines leads to the formation of uric acid, which is less soluble in water than urea. Even with normal aging, the concentration of uric acid in the blood increases (hyperglycemia), which is a risk not only for gout, but also for cardiovascular disease.

IN last years Preparations of some pure essential amino acids have gone on sale in the form of dietary supplements: lysine, tryptophan and methionine, which, judging by advertising leaflets, improve protein balance in a plant-based diet. But this advertising is based on theoretical assumptions, not on clinical studies. Real food proteins are digested slowly (animal proteins are faster than plant proteins), and amino acid derivatives are absorbed in the intestines gradually, over several hours. When taking capsules or tablets of individual amino acids, their concentration in the blood quickly goes beyond physiological limits and the need for their rapid detoxification arises. IN protein nutrition Balanced mixtures, which enter the blood gradually, are always important.

This text is an introductory fragment.

Most people over 50 don't even think about exercising. It seems to them that an aging body cannot cope with the stress, that bodybuilding after 50 years can lead to illness, cause arrhythmia, arthrosis, etc. It's not like that at all.

Of course, if there are prerequisites for certain diseases or a chronic disease is diagnosed, it is better to exercise after consulting a therapist. The specialist will determine the amount of exercise that will not only do no harm, but will also help the body cope with age-related diseases, tell you which sports are good for the heart, for the musculoskeletal system, etc. The doctor will also advise what sports nutrition is best to use, what dietary supplements will help quickly improve your health and increase your tone.

Sports after 50. What sports are useful after 50 years

Sports after 50 years are the prerogative of not only retired professional athletes who do not want to lose shape. Gymnastics, swimming, cardio training, yoga, walking will be useful for almost all people, regardless of age.

Training for those over 50 is a way to improve blood circulation, warm up joints, strengthen muscles, tone the body, and help it cope with age-related changes.

Most often, for older people who are not professional athletes in the past, trainers recommend cardio training. In the fitness club, these include skiing and cycling classes, some types of fitness, aerobics and Pilates, yoga for beginners. Walking is also recommended (especially Nordic walking, since the poles with which athletes exercise help to properly distribute the load and relieve tension from the spine and joints), skiing and skating in winter, and swimming and kayaking in summer. All these activities do not require special training. However, it is very important to know how to train after 50 years without injury, how to maintain healthy joints, cartilage and tendons, how to start training correctly, etc.

First What you need to remember when playing sports at an older age is “do no harm.” Strength training after 50 years is only available to those who are prepared. The training plan should be drawn up by a trainer, and if there are diseases, it must be coordinated with a doctor.

Second- Warm-up is an essential component of any workout.
Exercises for those over 50 are quite simple, but effective. And they allow you to quickly prepare the body for more serious stress.

Before any sports activities, the following exercises are recommended for older people:

• stretching - stretch your arms up as high as possible, stand like that for a few seconds. Repeat the exercise 7-10 times. Stretch your legs by hooking your foot behind your hand and bending your shins;
• prepare the spine for exercise by bending in different directions;
• stretch the shoulder region (very carefully, so as not to damage the vertebrae, rotate your hands, arms bent at the elbows, do swings, warming up the forearm).

Warm-up takes only 5-10 minutes. This is enough for the body to “get involved” in its work, blood circulation increases, and lubricant begins to be produced in the joints.

The third thing that professional trainers and doctors advise is: proper nutrition and maintenance medications. Fitness for those over 50 is not only a way to lose or gain weight muscle mass. Sport at this age helps to maintain health. This is a workout for the cardiovascular system, joints, and ligaments. And for classes to be effective, you need to pay special attention to sports nutrition. This is an appropriate diet, and, of course, bioactive supplements.

Features of sports nutrition after 50 years

The main question that sports activities solve is not how to lose weight after 50 years, but how to stay healthy. That is why the choice of sports nutrition should be approached very carefully. “Chemistry” - steroids and anabolic steroids, can harm even a young body, not to mention older people. Sports nutrition after 50 years should be as natural as possible. It is best to consume protein in hydrolyzate form. The body absorbs the drug very quickly, making training incredibly effective. Don't forget about the joints. Especially for those who prefer strength exercises.

Recommended by doctors and sports trainers, Collagen Ultra is exactly what will help maintain healthy joints.

Bodybuilding after 50 years is risky because it is closer to old age cartilage tissue becomes more loose, the joints begin to collapse. And increased loads greatly accelerate this process. To help joints, cartilage, and ligaments, you need to additionally take collagen. This substance is a building material for connective tissue. Even a light workout for those over 50 can result in joint pain if you don't take care of them in advance. Recommended by doctors and sports trainers, Collagen Ultra is exactly what will help maintain healthy joints. As a preventive measure, it is best to take soluble collagen - 1-2 sachets per day. And if your joints are already sore, then ointment and gel from the Collagen Ultra series will help. These products have a warming effect, relieve pain, and also contain medicinal substances that help relieve inflammation of joints and muscles.

Fitness for those over 50 is a must. This is a way to improve your health, be constantly in good shape, and not feel the approach of old age. Sport lengthens life if you approach the process correctly. How to exercise for men after 50, what to do for women to maintain youthful and elastic skin, it is better to get answers to all these questions from specialists in advance, so that sports activities can help and not harm the body.

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Is margarine harmful?

Some people are very prejudiced against margarine. Meanwhile, this type of fat is very promising, since margarine, more than any other fat, can be given any biological and nutritional properties. Margarine in moderation (20 - 25 g) should be used in the diet of older people for culinary purposes. Margarine is a combined fat, including vegetable and animal fats. Combined fats, in addition to margarine, include compound fat and fats used for cooking. Margarine is the most common type of edible fat throughout the world, the production of which is constantly growing. The production of margarine and other combined fats is based on salomas, or hydrogenated fat, which is vegetable oil or marine animal fat, solidified by saturating unsaturated fatty acids with hydrogen and converting them into saturated fatty acids that have a solid consistency. The composition of margarine, depending on its type, includes 50-60% lard, 10-15% refined vegetable oil, 12-16% milk, a small amount of sugar (0.7%), salt (ABOUT 1%), water (0 .3-0.8%). Margarine is fortified with vitamins A (1.5 mg per 50 g of margarine) and D (10 mcg per 50 g). The digestibility of margarine is 94-98%, i.e. it is similar to the digestibility of butter. Thus, the usefulness of margarine lies in its good digestibility, the presence in its composition of vegetable oil, milk or cream, with all their beneficial properties, as well as high calorie content and good taste and culinary properties.

There are different opinions on the issue of the protein needs of elderly and old people. Most researchers believe that in diet elderly proteins should be presented in sufficient quantities, but somewhat less than in young and middle age. The rationale for the relatively high protein needs of older people is that during life, the breakdown of proteins in their bodies occurs in large quantities, while protein recovery and synthesis are limited. Moreover, quite a large number of protein is necessary to maintain the constancy of specific proteins that perform vital functions in the body important functions. The quantitative and qualitative constancy of specific proteins in the body is maintained by food proteins. There is evidence that against the background of a sufficient amount of protein, the biological effect of anti-sclerotic substances in the body - choline, methionine, phosphatides, polyunsaturated fatty acids, etc. - is most effective. All this confirms the need for sufficient protein supply in old age. Along with this, it is recommended to limit animal protein in the diet of the elderly, considering this as an element of the prevention of atherosclerosis. Thus, some American scientists believe that “a diet based on grains, fruits and vegetables, with a minimum amount of animal proteins, is necessary for those people who need to reduce blood lipid levels to avoid cardiovascular disease" (Olson, 1962).

The need to use fairly high protein standards in the diet of older people, approximately 1-1.5 g per 1 kg of body weight per day, is quite scientifically substantiated. A protein norm of 1.5 g per 1 kg of weight guarantees both coverage of the need for essential, vital amino acids, and satisfaction of the body’s overall need for protein, which ensures a positive nitrogen balance.

In addition to establishing the quantitative norm of protein, in old age important has a definition of the specific gravity of animal protein. Among older people, there are frequent cases of self-restraint of animal protein, especially meat, and adherence to a predominantly dairy-vegetable diet. According to modern concepts, in a balanced diet for older people, animal proteins (proteins from meat, fish, eggs, milk) should make up approximately 50% of the total amount of protein in the diet. So, with a protein norm of 100 g per day, half of this amount (50 g) should be satisfied from animal protein. Of this amount, 25 g should be provided by milk protein (300 g of milk, kefir, 100-150 g of cottage cheese, etc.), the remaining 25 g by meat, fish, eggs (200 g of meat or 200 g of fish and 1 egg, etc.). P.). The second half of the daily protein requirement (50 g) consists of plant proteins (proteins from bread, cereals, potatoes, vegetables and other plant products).

Everyone is well aware of the important role proper nutrition plays in a person’s life, but in everyday life they most often do not take into account the usefulness of a particular dish, but are guided by their own taste. However, food that seems tasty, unfortunately, is not always healthy - neglecting this fact often leads to various diseases and rapid aging of the body. That is why reasonable dietary restrictions are necessary in old age.

FOOD BASKET FOR ELDERLY PEOPLE

To lead an active lifestyle, an elderly person needs to consume enough proteins, fats, carbohydrates, as well as vitamins and minerals. The volume of fluid consumed also matters - it should be sufficient, but not excessive.

HOW TO MAKE YOUR DIET CORRECTLY

When compiling a diet, first of all, you should take into account how useful a particular food product is or, conversely, harmful to the body, and then exclude from the daily menu products that can cause harm for up to 60 years. However, in the absence of serious illnesses, you should not completely exclude any products from the daily menu - if necessary, it is enough just to reduce their consumption. The body is provided with energy only if the diet is varied. Having determined the set of products, you need to calculate the calorie content of the diet: as you know, the energy received by the body during the processing of fats, proteins and carbohydrates is measured in kilocalories (kcal). The energy obtained from food that makes up the daily diet must be completely consumed by the body during the day. When a person retires, his body no longer experiences the same caloric nutritional needs for energy as before, a decline in age when he had to work. However, due to the developed habit, the amount of food consumed remains the same, and the body begins to store excess energy “in reserve.” As a result, a person becomes fat.

In old age, it is necessary to reduce the total calorie intake. The body's daily energy requirement for food for a man aged 60-70 years is 2300 kcal, for a woman - 2100 kcal. Upon reaching 75 years of age, the body's caloric needs decrease to 2000 kcal for men and to 1900 kcal for women.

Rice. 1. Age-related reduction in caloric intake

NEEDS OF NUTRIENTS AND MINERALS IN AN ELDERLY PERSON

Proteins are the main building material for all tissues of the body - muscle and nerve fibers, skin, and hair. 1 g of protein provides the body with 4 kcal of energy. Therefore, proteins must be included in the diet of an elderly person.

In nature there are two groups of proteins - simple (proteins) and complex (proteids). To maintain the vital functions of the body, both must be present in food.

In addition, proteins of animal and plant origin differ. In animal proteins, the amino acids necessary for the body are present in optimal proportions. This is all the more important because the body does not produce these acids on its own, i.e. they cannot be replaced with something else. Animal proteins are absorbed by the body much better than plant proteins. Their content varies in different foods.

The most proteins (more than 15 g per 100 g of product) are found in various types of cheese, low-fat cottage cheese, chicken, fish, and beef. A lot of proteins are present in milk and dairy products. But fatty dairy products (for example, sour cream or cream) are harmful to the body of an elderly person - it is better to use

In the diet, skim milk, cottage cheese or cheese. Fermented milk products are especially useful for those who, due to the lack of the digestive enzyme lactose in the body, cannot consume milk. In addition, these products are, in some respects, more valuable than fresh milk.

Some plant foods are also high in protein. These include soybeans, peas, beans (these legumes contain even more protein than animal products), as well as walnuts, buckwheat, and millet. The required amount of proteins is contained in wheat and rye bread, green peas and rice. An aging person needs to consume 1.5 g of protein per kilogram of weight per day. Excess or, conversely, lack of protein in the daily diet of older people can lead to serious negative consequences.

Their lack can cause impairment of physical and mental performance. In addition, due to protein deficiency, the body’s defenses are weakened and its susceptibility to infectious diseases. If the diet contains few foods containing protein, hunger edema and muscle atrophy may occur.

Excess protein in the diet of an elderly person is also harmful to the body. In this case, decay processes are activated in the large intestine, which causes indigestion. Regular and complete bowel movements can be a serious challenge for an aging person. Scientists claim that excess amounts of proteins contribute to the occurrence and development of atherosclerosis. In addition, this increases the metabolism of amino acids and the synthesis of urea, as a result of which ammonia and urea accumulate in the body and are difficult to eliminate.

Fats should also be present in the diet of an aging person, since they provide the body with the necessary energy and, like

proteins serve as building materials for cells and tissues. In terms of their chemical structure, fats are complex compounds - they consist of fatty acids and glycerol connected by ester bonds.

Rice. 4. Fats are compounds that are complex in their chemical structure.

There are fats of animal and vegetable origin. Vegetable fats are represented by olive, sunflower, cottonseed, corn, flaxseed and other oils. They are also found in margarine and cooking oil. Animal fats are butter, lard, goose and chicken fat.

Products containing the highest amount of fat include fatty pork, raw smoked sausages, duck, goose, canned fish in butter, as well as cream, sour cream, walnuts and various sweets - chocolate, halva, cakes, etc. There is slightly less fat in cheeses and fatty cottage cheese, eggs and lamb, beef and chicken, boiled sausage and fatty herring. The least amount of them is in skim milk and kefir, low-fat cottage cheese, fish, as well as beans and bread.

The greatest nutritional value has milk fat. It has high biological properties and good nutritional qualities, so it is easily absorbed by the body. Milk fat is mainly consumed in the form of butter. It contains vital vitamins (A, B, E).

Lard, beef, lamb and goose fats are much less easily absorbed by the body. These products contain a lot of cholesterol, but at the same time they also contain a sufficient amount of phosphatides - biologically active substances. It is recommended to replace animal fats as often as possible with vegetable fats, which do not contain cholesterol. Moreover, in vegetable fats contains a lot of fatty acids, vitamin E and phosphatides.

Quite often the question arises about which vegetable oils are more useful - refined or unrefined. Biological value vegetable oils primarily determined by the nature and degree of purification. During the refining process, the oil is cleared of harmful impurities, but at the same time the fats contained in it lose sterols (sterols), phosphatides and other biological active substances, i.e. its biological value decreases.

For older people, the most beneficial combination fats are: various types margarines. They are digested in almost the same way as butter. Combined fats also contain vitamins A and D, phosphatides and other biologically active substances that the body needs. 1 g of fat contains 9 kcal.

Men aged 60-74 years need to consume 77 g of fat per day with food, and women of the same age - 70 g. After 75 years, men need to reduce their daily fat intake to 67 g, women - to 63 g. At the same time Vegetable fats must make up at least 30% of the total fat.

Elderly people should take into account that excess fat in the diet leads to obesity. With an excessive content of saturated fatty acids in the body, hypercholesterolemia can develop - excessive accumulation of cholesterol with its deposition on the walls of blood vessels and in various organs, which contributes to the occurrence of atherosclerosis and acceleration of the aging process.

Carbohydrates are essential nutrients in the diet of people of all ages. These are the main suppliers of energy for the body. They play an important role in metabolism. Their energy value approximately equal to the energy component of proteins. 1 g of carbohydrates contains approximately 4.1 kcal.

The most carbohydrates (over 65 g per 100 g of product) are found in foods such as sugar, candy, chocolate, butter cookies, honey, raisins, jam, prunes, rice, pasta, semolina, buckwheat, millet, oatmeal and pearl barley. . Quite a lot of carbohydrates are present in rye and wheat bread, beans, peas, halva and cakes. A sufficient amount of them is found in potatoes, beets, grapes, green peas, fruits and fruit juices. Vegetables, mushrooms and unsweetened fermented milk products are low in carbohydrates.

Excess carbohydrates in the diet cause harm to the body: when accumulated, they turn into fat, which leads to excess weight, and sometimes to the development of obesity.

However, it is impossible to completely exclude carbohydrates from the diet - this will lead to imbalance nutrients and, as a consequence, to significant disorders of the body’s vital functions.

Experts have calculated how much protein, fat and carbohydrates should be included in the diet of older people. Men 60-74 years old need to consume 69 g of protein per day (of which 38 g should be animal proteins), 77 g of fat and 333 g of carbohydrates. Upon reaching the age of 75, the amount of proteins, fats and carbohydrates consumed should be reduced: the daily diet provides 60 g of proteins (including 33 g of animal proteins), 67 g of fats and 290 g of carbohydrates.

A woman 60-74 years old needs to consume 63 g of proteins (including 35 g of animal proteins), 70 g of fat and 305 g of carbohydrates per day. After 75 years, a woman’s daily diet should be as follows: 57 g of protein (of which 31 g of animal proteins), 70 g of fat and 275 g of carbohydrates.

Moderation in food prevents the development of atherosclerosis, hypertension, diabetes mellitus, i.e., it prevents the development of diseases that are characteristic primarily of older people.

You should reduce the amount of foods containing carbohydrates in your daily menu. This primarily applies to confectionery and pasta, bread, potatoes, etc. Elderly people who do not lead a very active lifestyle need to limit their sugar intake.

In addition to proteins, fats and carbohydrates, the diet of an elderly person must contain vitamins and minerals, without which it is impossible to maintain the normal functioning of the body.

Vitamins (from the Latin vita - “life”) are organic substances, which are formed in the human body (in his intestines) under the influence of the vital activity of certain microorganisms or come in small quantities with food. They are vital to the body for proper metabolism.

In 1880, Russian biologist Nikolai Ivanovich Lunin, in his doctoral dissertation, proved that food contains elements that help maintain an active life and good health. He also substantiated their importance for the body.

Previously, it was believed that for the normal functioning of the body, proteins, carbohydrates, fats, mineral salts and liquids, combined in certain proportions, were sufficient. The discovery of vitamins disproved this theory. In addition, facts spoke against it: for example, travelers suffered from scurvy, although from a traditional point of view their food was quite nutritious. However, their diet lacked fresh vegetables and fruits, which serve as a source of vitamin C, which led to the development of specific gum disease with loosening and tooth loss.

Food contains significantly less vitamins than proteins, fats and carbohydrates. In addition, with age, there is a deficiency of vitamins that are independently produced in the body: during the aging process, their synthesis is disrupted. However, in the presence of some diseases characteristic of old age (for example, atherosclerosis), the body requires significantly more vitamins than in a healthy state. In these cases, it is recommended not only to eat a sufficient amount of fortified foods, but also to take special multivitamin preparations. They should also be consumed in winter and spring, when the body is weakened.