As we age, and especially after middle age, we lose muscle mass. And it is much more difficult to build or even maintain our muscle system.
As we age, and especially after middle age, we lose muscle mass. And it is much more difficult to build or even maintain our muscular system. Because one of the changes that age brings to the body is muscle loss. In fact, adults who do not regularly perform strength training (such as weight training) can lose between 4 and 6 pounds of muscle per decade.
The technical term for the loss of muscle mass that comes with age is sarcopenia and affects nearly 50% of adults over the age of 80. Although sarcopenia is a natural progression, it can affect quality of life, increasing the risk of weakness, disability, loss of independence, and even death.
To combat sarcopenia, you can build muscle with strength training. But building muscle requires protein, so if you want to gain muscle mass, your body needs more protein. Increasing the protein you consume through your regular diet can support muscle recovery and growth.
How much protein should you consume?
The amount of protein a person should consume daily depends on factors such as height, weight, age, gender, and activity level. For the average adult, the recommended dietary allowance (RDA) for protein is close to 0.8 grams per kilogram of body weight. For a person weighing about 75 kg, for example, this corresponds to 60 grams of protein per day.
Unfortunately, many older people do not meet their daily protein needs. Study published in Nutrition, health and aging magazine which examined the diets of nearly 12,000 people aged 51 and older, found that about 46% did not meet daily recommendations for protein intake. Lower protein intake makes it harder to gain muscle mass.
But while eating enough protein to build muscle is important for overall health, too much protein can lead to problems. Eating large amounts of protein every day (150 grams or more per day for a 75 kg person) can be harmful. It can cause dehydration or worsen kidney problems in people with preexisting kidney disease, such as chronic kidney disease or a history of kidney stones.
There are many foods that are high in protein, both plant-based and animal-based. These include beans, peas, and lentils, nuts and seeds, lean meats, fish, dairy, and soy products. Including more of these foods in your diet is the easiest way to increase your protein intake.
In addition to eating protein-rich foods, protein consumption is also important. Experts recommend spreading protein intake throughout the day, including good sources of protein at every meal.
Can protein supplements help?
Although the best source of protein is whole foods, some older adults who cannot get enough protein from their diet alone may benefit from taking supplements. However, to decide whether to add protein supplements to your diet, consult your doctor.
However, there are some concerns when it comes to commercially available protein powders. Protein powders are considered dietary supplements and are not as tightly regulated as foods or medications. Additionally, the sugar content of protein powders can vary by brand. Additionally, whey or casein-based protein powders can cause digestive upset in some people.
There are three main types of protein powders: whey powder, casein powder, and plant-based protein powder. Both whey and casein are animal-based protein powders, derived from dairy products. Plant-based protein powders are usually a combination of proteins derived from wheat, pea, hemp, or soy products.
Of these three types of protein powders, research shows that whey protein is particularly effective for building muscle in older adults, more so than plant-based protein or casein.
For people who avoid dairy, plant-based protein powder options like soy protein isolate can also be helpful. These generally have a lower amino acid profile and reduced bioavailability than animal-based proteins. Bioavailability is a measure of how well and how quickly a substance, such as a nutrient or drug, is absorbed and becomes available for use in the body. Vegan pea or brown rice protein powders are also an option for those who avoid dairy.
The importance of exercise to maintain muscle mass
As he states Harvard Health Publication Protein can be important for building muscle mass, but must be combined with strength training to combat sarcopenia. Investigations show that protein supplementation combined with an intensive resistance exercise program produces the best results in terms of muscle mass and strength in healthy older adults. Together, these two approaches can significantly aid muscle growth in older adults.