Nutrition and healthy aging: The role of protein quality in combatting muscle loss
Nutrition and Healthy Aging: The Role of Protein Quality in Combatting Muscle Loss
As we age, our bodies undergo a range of physiological changes that can affect our overall health and wellbeing. One of the most significant changes is the loss of muscle mass and strength, a condition known as sarcopenia. While getting out of bed and sitting on the toilet may seem like simple tasks, they can become increasingly challenging with age due to this loss of muscle mass and strength.
Why More Protein Matters for Older Adults
Current recommendations for protein intake are the same for all adults, regardless of age: 0.8 grams of protein per kilogram of body mass daily (g/kg/d). However, estimates suggest that up to 30-76% of older adults are not consuming enough protein. Experts suggest that older adults looking to keep their muscles should consume approximately 50% more protein (1.2 g/kg/d).
Quality, Not Just Quantity
Eating more protein is certainly one way to overcome age-related impairments in muscle building, but this might not always be feasible for older individuals — particularly those with a smaller appetite or those with dental issues. Another strategy is to improve the protein quality and evenly distribute intake throughout the day.
Plant-Based Protein for Older Muscles
While part of Stuart Phillips’s research group at the McMaster Institute for Research on Aging, I led a human randomized control trial to explore the impact of protein quality on the rate at which older adults build muscle. We found that consuming higher-quality (whey and pea) protein supplements at breakfast and lunch increased muscle-building in older adults by almost 10%. However, collagen protein — a supplement heavily marketed towards older adults — did nothing to bolster muscle-building in our older adults.
Debunking Common Myths about Protein
Increasing protein intake will NOT give you cancer, cause kidney failure, or dissolve your bones. Older adults who increase their intake of high-quality protein (and engage in regular physical activity) may help slow the loss of muscle and extend the years spent in good health.
Pack Your Diet with Enough High-Quality Protein
The benefits of more protein in the diet extend beyond muscle. Protein-containing foods also provide other essential nutrients such as vitamins, minerals, and fibre from grain sources, and can help you feel fuller for longer, reducing the likelihood of excessive weight gain. Make protein the focus of each meal and aim to consume roughly 25-40 grams — or about one to two palm-sized portions — of protein for breakfast, lunch, and dinner.
Conclusion
In conclusion, maintaining muscle mass and strength is crucial for healthy aging. Increasing protein intake and focusing on high-quality protein sources can help combat muscle loss and improve overall health. While plant-based protein sources can be just as effective as animal-based sources, it is essential to ensure that these sources contain sufficient essential amino acids, particularly leucine.
FAQs
Q: What is sarcopenia?
A: Sarcopenia is the loss of muscle mass and strength that occurs as we age.
Q: How much protein should older adults consume?
A: Experts suggest that older adults should consume approximately 50% more protein (1.2 g/kg/d) to help combat muscle loss.
Q: Can plant-based protein sources be as effective as animal-based sources?
A: Yes, plant-based protein sources can be just as effective as animal-based sources in building muscle, as long as they contain sufficient essential amino acids, particularly leucine.
Q: What are some high-quality protein sources?
A: Some high-quality protein sources include Greek yogurt, cottage cheese, jerky, canned fish, eggs, and nuts.
Q: Can increasing protein intake have negative health effects?
A: No, increasing protein intake will NOT give you cancer, cause kidney failure, or dissolve your bones.
