The healthy ageing quiz
How to stay strong after 50
Have you turned 50 and sometimes feel that you're not quite as fit as you were at 20? There's a very natural reason for that.
From as early as 30, your muscle and bone mass begin to decrease. Initially, it happens slowly, but over time the pace increases. Once you reach your 60s, the risk of bone fractures, falls, and hospitalisations rises if you don't take active steps to counteract it.
Fortunately, there's plenty you can do. While you can't change the course of nature, by paying attention to your diet and physical activity, you can remain strong and healthy well into later life.
Try the quiz and see how much you know about healthy ageing. Here's a little tip: protein and exercise play an important role.
1/5: Is protein only important when you’re young?
Not correct
Protein helps your body maintain your muscles and bones and is highly important throughout life. After the age of 30, people lose about 3-8 % of muscle mass per decade unless they consume enough protein and stay physically active
Correct
Protein helps your body maintain your muscles and bones and is highly important throughout life. After the age of 30, people lose about 3-8 % of muscle mass per decade unless they consume enough protein and stay physically active
Not correct
Protein helps your body maintain your muscles and bones and is highly important throughout life. After the age of 30, people lose about 3-8 % of muscle mass per decade unless they consume enough protein and stay physically active
2/5: Do you need more or less protein as you get older?
Correct
The official guidelines for protein intake recommend adults to get 0.8 grams of protein per kilogram of body weight. But recent studies suggest that it is beneficial to double that amount as you get older. This is due to the body becoming less sensitive to protein by age
Not correct
The official guidelines for protein intake recommend adults to get 0.8 grams of protein per kilogram of body weight. But recent studies suggest that it is beneficial to double that amount as you get older. This is due to the body becoming less sensitive to protein by age
Not correct
The official guidelines for protein intake recommend adults to get 0.8 grams of protein per kilogram of body weight. But recent studies suggest that it is beneficial to double that amount as you get older. This is due to the body becoming less sensitive to protein by age
3/5: Why do you need more protein to sustain your muscles as you get older?
Not correct
Protein supports almost every function in your body including your brain, liver and immune system. Many of these functions demand more protein to function well as you age and are prioritized over your muscle strength. Therefore, you need more protein to convince your body you can afford to keep your muscles strong.
Not correct
Protein supports almost every function in your body including your brain, liver and immune system. Many of these functions demand more protein to function well as you age and are prioritized over your muscle strength. Therefore, you need more protein to convince your body you can afford to keep your muscles strong.
Correct
Protein supports almost every function in your body including your brain, liver and immune system. Many of these functions demand more protein to function well as you age and are prioritized over your muscle strength. Therefore, you need more protein to convince your body you can afford to keep your muscles strong.
4/5: What is the best way to get your daily protein?
Correct
Protein is broken down over the course of the day, so spreading your daily intake out over 3-4 portions gives you the best effect. Just be aware that, you need a higher amount of protein to start the muscle synthesis as you get older. By the age of 50, an average person weighing 70 kg needs 30-40 grams per meal to get the full effect.
Not correct
Protein is broken down over the course of the day, so spreading your daily intake out over 3-4 portions gives you the best effect. Just be aware that, you need a higher amount of protein to start the muscle synthesis as you get older. By the age of 50, an average person weighing 70 kg needs 30-40 grams per meal to get the full effect.
Not correct
Protein is broken down over the course of the day, so spreading your daily intake out over 3-4 portions gives you the best effect. Just be aware that, you need a higher amount of protein to start the muscle synthesis as you get older. By the age of 50, an average person weighing 70 kg needs 30-40 grams per meal to get the full effect.
5/5: What are the best sources of protein?
Not correct
All foods contain proteins – but not in the same amounts or quality. Animal proteins like eggs, fish, meat, and milk are complete, which means that they contain all the essential amino acids in the right proportions for the human body.
If you need to increase your protein-intake, a supplement of whey protein, which is also a complete protein, could be useful. Whey protein also contains high quantities of leucine, which is the most important amino acid needed to build muscle.
Correct
All foods contain proteins – but not in the same amounts or quality. Animal proteins like eggs, fish, meat, and milk are complete, which means that they contain all the essential amino acids in the right proportions for the human body.
If you need to increase your protein-intake, a supplement of whey protein, which is also a complete protein, could be useful. Whey protein also contains high quantities of leucine, which is the most important amino acid needed to build muscle.
Not correct
All foods contain proteins – but not in the same amounts or quality. Animal proteins like eggs, fish, meat, and milk are complete, which means that they contain all the essential amino acids in the right proportions for the human body.
If you need to increase your protein-intake, a supplement of whey protein, which is also a complete protein, could be useful. Whey protein also contains high quantities of leucine, which is the most important amino acid needed to build muscle.
Thank you for taking the quiz.
You scored correct answers out of 5
Want to strengthen you protein knowledge?
At WheyForLiving.com, we've gathered loads of scientifically backed information about protein and exercise, along with recipes and other tips to help you easily add more protein to your daily diet.
Browse the site and get inspired to lead a healthier, stronger life – for life.
Stay Strong as You Age
How to Stay Strong as You Get Older
Your protein needs throughout lif
Healthy Ageing: The Importance of Protein Intake During Menopause
References
Protein Needs for Adults 50+ | Stanford
https://longevity.stanford.edu/lifestyle/2024/01/23/protein-needs-for-adults-50/
The Impending Demographic Shift | Tirlán Ingredients
https://www.tirlaningredients.com/the-impending-demographic-shift
Prevention over cure approach to wellbeing | Tirlán Ingredients
https://www.tirlaningredients.com/prevention-over-cure-approach-to-wellbeing
Meet the Expert- Protein’s role in frailty management | Tirlán Ingredients
https://www.tirlaningredients.com/meet-the-expert-proteins-role-in-frailty-management
DEFRAIL – Diet and Exercise in frailty | Tirlán Ingredients
https://www.tirlaningredients.com/defrail-diet-and-exercise-in-frailty