Protein for Seniors: An Easy Way to Add 20 Grams of Protein a Day
Lately, I’ve been paying more attention to how much protein I’m getting each day. The problem is, it’s not always easy. Unless you’re sitting down to a big steak every night, those grams of protein can be hard to add up. Some days I realize I’ve done pretty well, and other days I’m wondering where the protein was hiding in my meals! That’s one reason protein for seniors has become such a popular topic in recent years.
So, How Much Protein Do You Need?
When it comes to protein, there isn’t a magic number that works for everyone. Factors like age, activity level, and overall health can all make a difference. The chart below gives a general idea of the amount many older adults may need each day, but your doctor can help you determine what’s best for your individual needs.
Easy Ways to Add More Protein
Before I started paying attention to protein, I assumed I was getting plenty. After all, I ate eggs for breakfast and usually included some type of protein with my meals. But once I started adding up the grams, I was surprised at how quickly they disappeared! Two eggs only provide about 12 grams of protein, which is a great start but not nearly enough for the whole day. The chart below shows the approximate protein content of some common foods and may help you spot a few easy ways to boost your daily intake.
A Refreshing Way to Add 20 Grams of Protein
My grandson Matt has always paid more attention to healthy eating than I have. He’s always trying a new protein snack, drink, or supplement, and one day he shared a protein drink he had discovered. What surprised me most was that it was clear. It looked more like flavored water than a protein shake.
Now, some people love those ready-to-drink protein shakes that come in cans or cartons, but I’ve never been a fan. I do enjoy making protein smoothies with frozen fruit and yogurt, but this was something entirely different. It was light, refreshing, and honestly didn’t taste bad at all.
A few weeks later, I was wandering through Walmart and spotted a container called Myprotein Clear Whey Isolate. The label claimed one serving would provide 20 grams of protein while mixing into a clear drink. Since it came in several flavors, I decided lemon sounded like the safest place to start.
For those of us who aren’t nutrition experts, whey isolate is simply a highly filtered form of whey protein that removes most of the fat and lactose. The result is a protein powder that mixes into a lighter, clearer drink instead of the thick, creamy shakes most of us think of when we hear the words “protein supplement.”
My First Attempt Wasn’t Exactly a Success
When I got home, I eagerly scooped one serving into a glass of water and started stirring. Nothing happened.
Well, that’s not entirely true. It formed one giant lump that looked determined to stay exactly where it was. My first thought was, “Well, there goes twenty-five dollars.”
I kept stirring and eventually noticed the package mentioned allowing the drink time to clear. Apparently patience was part of the recipe. Unfortunately, patience is not always my strongest virtue.
Instead, I poured everything into my Ninja blender and hit the button.
Big mistake.
Within seconds I had so much foam I thought the blender might launch itself off the counter. The drink looked more like a science experiment than a refreshing lemonade. Needless to say, that first attempt wasn’t my finest culinary achievement.
What Worked Much Better
On my second try, I slowed down and followed a much simpler approach. I mixed one scoop of powder with about a cup of water, whisked it for a minute, and then walked away. After letting it sit for a while, I came back and stirred again. Most of the clumps had disappeared, and the drink had become much clearer.
Then I added ice and topped it off with a sugar-free Sprite. Now we’re talking.
The carbonation gives it a little extra punch, and a slice of fresh lemon or lime makes it even better. To me, plain protein water tastes a little too much like those memorable colonoscopy prep drinks we’d all rather forget. Add the fizz, though, and it’s a completely different experience.
The end result is a refreshing drink that provides 20 grams of protein without feeling like you’re drinking a traditional protein shake. And on days when my meals are falling short, that’s an easy way to help close the gap.
The Experiment Continues
Myprotein Clear comes in several different flavors and even in ready-to-drink cans. But let me warn you—those cans are expensive! The last time I looked, a 12-pack was around $44. No thanks. I’ll just keep mixing my own and save a few dollars.
One thing I do like about the powder is that it’s easy to customize. The lemon flavor makes a great base, and you can add a Sprite, 7-Up, Mountain Dew, flavored sparkling water, or even a drink mix packet to change things up. Who knows? By the time summer is over, I may have enough flavor combinations to write a second blog post. If it helps me get a little closer to my daily protein goal, I’m willing to do some experimenting. 🍋
If nothing else, I’ve learned two things: don’t panic when the powder forms a giant lump, and don’t put it in a blender unless you’re prepared to deal with enough foam to wash a car. 😄
