How to use protein to power through aging

We often hear about the importance of protein in the context of exercise and muscle building. Many people associate increased protein needs with body builders, athletes or those trying to jack up their physique. It’s certainly true that athletes and active individuals need more protein to recover and rebuild muscle tissue. But there is another population with high daily protein needs that may surprise you: older adults. Let’s talk about why it’s important to pound the protein as you age!

Aside from water, our bodies are mostly made of proteins. Amino acids, the units that form proteins, are nicknamed “the building blocks of life,” as they form the shape and structure of all the cells in our bodies. Amino acids work together in various sequences to build our different tissues, including our muscles, hair, skin, nails, ligaments and tendons. The protein hemoglobin transports oxygen all over the body. Other types of proteins include hormones that serve as chemical messengers, enzymes that regulate our metabolism and antibodies. All processes essential to our existence involve proteins.

Protein is an essential macronutrient at all phases of life but deserves particular focus after we turn 50. That’s when we start to develop sarcopenia — the loss of muscle due to the aging process. Studies show that after 50, we lose approximately 1 percent of our muscle mass every year. Decreased muscle mass is associated with an increased risk of fractures and frailty, metabolic dysfunction, cardiovascular issues and overall decreased quality of life.

Muscle tissue is influenced by a balancing act between the body building muscle and breaking it down. As we age, our bodies are unable to build and hold onto muscle as efficiently. Thankfully, we can overcome this metabolic shift through higher dietary protein intake and strategic exercise

intervention. One outdated concern about eating higher quantities of protein is potential bone loss and kidney strain, both of which are risky for older adults. But, thankfully, research has shown higher volumes of protein actually benefits bone health and is just as important for strengthening your bones as nutrients like calcium or vitamin D. High protein intake only poses a risk to those who already suffer from impaired kidney function, such as renal disease.

Unfortunately, the high protein needs for older adults often go unmet, due to challenges like an overall decrease in appetite and a dwindling interest in cooking. In order to overcome these challenges as you age, here are some things to consider when it comes to protein intake:

Amount

Protein recommendations are usually given out as a measure of recommended grams of protein for every kilogram of body weight. The Recommended Daily

Allowance (RDA) advises individuals to consume 0.8 grams of protein per kilogram of body weight, every day. The issue with this is that the RDA is based on the needs of younger adults and fails to address those of older adults. For older adults to maintain and build muscle, they need to consume twice the RDA, or 1.6 grams of protein per kilogram body weight. For a more general measurement, it’s recommended that older adults consume at least 30 grams of protein per meal to stimulate a muscle response, so don’t be afraid to increase your portion sizes of lean meat — 30 grams of protein translates to 4 to 5 ounces of lean meat, poultry or fish, 4 to 5 eggs, 1 to 1½ cups of beans or 1 cup of low-fat cottage cheese.

Pattern

It’s quite common that we skimp on protein early in the day when we’re busy and on the go, then often load up on a heavy portion of meat at dinner. Because our bodies are constantly

breaking down muscle and tissue throughout the day, it’s important to eat a consistent portion of protein at every meal to rebuild and bump up the amino acids in your system. It’s recommended to consistently consume at least 30 grams of protein every three to four hours, which should translate to breakfast, lunch, a snack and dinner — four feeding periods per day.

Type

Leucine is an amino acid that is in the driver’s seat when it comes to building muscle and acts as the signaling molecule to activate muscle building machinery. Studies repeatedly show that the ability to build muscle depends on leucine. Proteins can be scored based on their amino acid profile and ease of digestion and absorption. For example, whey protein has a high score, whereas collagen does not. This is because whey is a fast-digesting protein, superior for muscle building due to its ideal leucine content, whereas collagen does not have the necessary amount of leucine to make more muscle. While collagen can be helpful for rebuilding connective tissues, it would not be the best choice to fight against sarcopenia.

Source

Animal proteins, such as whey, milk, beef, poultry, eggs and fish, are undoubtedly higher quality when it comes to holding onto our muscle. But it is possible to achieve a higher protein intake eating primarily plant-based as well — you just have to work a little harder. Plant-based proteins include soy products, lentils, beans, nuts and seeds. Incorporating a variety of plant-based proteins with variable amino acid profiles can be a helpful strategy in the quest to keep our muscle mass. Soy is one of the few plantbased proteins that has been studied for its muscle-building potential in humans. Like most plant-based proteins, soy has a lower leucine content and is not as easily digested. Because of this, soy is not particularly useful in helping older adults build muscle. However, soy protein powder may be a better option, as many of the compounds that make soy harder or slower to digest are removed.

Resistance exercise, such as weights, resistance bands, Pilates or strength training, helps make our muscles more sensitive to digesting protein from food so more of the protein consumed can be utilized within our muscles. It is recommended that all adults — especially those over 50 — participate in at least two sessions of resistance exercise per week.

No matter your age, I hope these recommendations are helpful in taking care of your body for longevity. It’s never too early to start thinking about how you can practice lifestyle habits to maintain strength and function at all phases of life.

Getty Images Increasing your protein intake as you age helps strengthen the building blocks of the body.