This week in our UNJURY® Cares Virtual support group the question was asked, "How do I do it?"
Realizing that folks like options and acknowledging that one solution will not fit everyone, here are a few examples on how to get enough protein in properly each and every day:
The Plan for Healthy Aging
Let's start with our Founder Jerome. Jerome has found that for him he requires slightly higher amounts of protein. Jerome usually get in almost 140 grams of protein per day.
Here’s how he does it:
Breakfast: 5 egg whites plus one whole egg. So about 32 grams protein.
Lunchtime: usually about 1:00 PM, I get in a chocolate UNJURY protein powder shake mixed with skim milk (21 grams of protein from 1 scoop plus 8 g from the milk = 29 grams protein), or sometimes I do a scoop and a half of Strawberry Sorbet or Chicken Soup Flavor in water (31 grams protein).
Later afternoon: When gyms are open, I swim in the afternoon, and get a shake with 30 grams of protein (a scoop and a half of a chosen flavor of the day in water) immediately when I got back to the car (I use a small cooler with blue ice). When the gyms were closed, I would still get in the afternoon shake. It’s only about 140 calories, and it’s great for killing hunger until a dinner that is sometimes late.
Dinner: A dinner with a lot of protein, in order of my preference, beef, pork, salmon, or chicken. I usually have about 40 grams of protein. That’s almost 6 ounces of one of those, cooked weight.
For more information on Jerome's thoughts on Healthy Aging: For Seniors & People Who Care about Seniors.
An important point in Jerome's plan is the Per-meal amounts. Medical research recommends 30 grams of protein at a time, AND spacing the three 30 gram occasions out, across the day. First, nail down getting 30 grams of protein per occasion—it’s important to get that much protein per time. Secondarily, it is important to space out those occasions roughly as breakfast, then lunch or early afternoon, and dinnertime. This arises from research showing that seniors are less efficient at processing protein in their diet and may need a larger “per-meal dose”.
“The total dose that you eat may not matter as much as the dose you eat at a given meal,” said Elena Volpi, a professor of geriatrics and cell biology at the University of Texas Medical Branch in Galveston, Texas. “If I eat too little protein during a meal, I may not adequately stimulate the uptake of amino acids into skeletal muscle.”
Based on her research, Volpi suggests that older adults eat 25 to 30 grams of protein per meal. Practically, that means rethinking what people eat at breakfast, when protein intake tends to be lowest. “Oatmeal or cereal with milk isn’t enough". Other research specifically recommends 30 grams of protein from a high quality source with a lot of leucine. UNJURY is unsurpassed in innate leucine content.
The Plan for weight loss & maintenance
Our Healthy Start Guide has sample menus and provides tips on Healthy Eating as well as a grocery list.
Download PDF Here (Healthy start guide)
A key element in the guide is the inclusion of essential vitamins and minerals daily as well as protein. These are provided in our UNJURY Protein Meal Replacements. If you are using our Protein Powder, Bars or Ready-to-Drink Protein shakes, you should take a separate daily multi-vitamin based on your health needs. We have Bariatric Vitamins with or without Iron as well as a Bariatric Chewable OR a daily multivitamin for general purpose use.
Opurity® Vitamins by UNJURY are the purest vitamins from the most reputably sourced ingredients for the best value. We offer vitamins and minerals specially formulated for your body’s needs. Improving your nutrition is your body’s first defense against regain.
Use 2-3 servings of UNJURY each day, ideally at least 30 grams of protein at each meal. If you only use 2 servings per day, be sure to eat other high protein, low fat and low carb foods, such as chicken breast, fish or unsweetened yogurt.
Remember to keep a careful log of your food intake, focus on small portions, get plenty of water, and include vegetables 2 times per day for best results.
Not a Supplement, ESSENTIAL
A supplement is an add on. Protein and Vitamins and Minerals are ESSENTIAL. In addition, when something is referred to as a supplement, you naturally think you’re going to increase your food budget to support it.
Our protein products and vitamins are less expensive than the solid food alternatives AND provide more complete nutrition.
Tastes great, less expensive, and complete nutrition!
Save money and be a Healthier U!
To Wrap Up…
Protein helps you stay strong as you age and helps you maintain muscle. Maintaining muscle is essential for weight management. Not only does it protect your muscles, protein can also help:
- Boost your body’s defenses against illness
- Keep hearing sharp as you age
- Strengthen skin for healing
In short, get the 90 grams: 30 – 30 – 30 for the rest of your life to stay strong and maintain muscle. UNJURY has easy, cost effective options for getting your protein in including protein bars for a healthy snack, a variety of protein powder flavors, protein meal replacements and ready-to-drink shakes for when you're on the go.