When I’m hungry, I grab a protein bar, add some protein powder to my porridge, and sip on a protein shake after a workout. This nutrient has never been more popular.
However, the research project “NUTRIMAL” carried out by UCD, DUC and Teagasc found that an alarming number of people who need protein most are unaware of its importance. About 36% of middle-aged and older adults did not think protein was an important part of their diet, and 63% did not realize they needed more protein as they got older.
Dr Claire Corish, Associate Professor of Clinical Nutrition and Dietetics at UCD, took part in the project. “Many older adults didn’t understand what protein was, what their protein needs were, or that their needs fluctuated throughout their lives,” she says.
Protein, carbohydrates, and fat are the three micronutrients essential for health and survival.
“We can’t live without them,” says Corish. “Proteins are essential for building and repairing muscles, bones, and organs, and are also involved in producing antibodies that fight infections, enzymes used to digest food, and hormones.”
Registered dietitian Nora Nie Flanagain, Lecturer in Public Health Nutrition at Galway’s Atlantic Institute of Technology, explains how to calculate your personal protein needs.
“The European Food Safety Authority recommends 0.83g per kg of body weight daily,” she says. “An adult weighing 70 kg would consume 58.1 g of protein each day.”
However, some populations require more protein. Children and teenagers need more protein than adults in proportion to their body weight, for example a 7 year old needs 0.91g/kg. Athletes and people who want to build muscle need up to 1.7g per kg.
Pregnant and breastfeeding women, as well as people who are unwell, need more protein. “If you have an infection or wound, or are recovering from surgery, you need up to 1.5g per kg,” says Corish.
Protein requirements also increase with age. 2018 survey A 23-year follow-up study of 2,900 older adults found that those who ate the most protein were 30% less likely to have functional disability than those who ate the least.
That’s because when you reach your 40s, you start to lose muscle mass. “We lose 1% of muscle mass and 2% to 3% of strength per year,” says Corish.
This can ultimately lead to sarcopenia, a condition characterized by loss of muscle mass and strength. “This is a condition that impairs our mobility, increases the risk of falls and fractures, and may require long-term care,” says Flanagain.
Some people accept this as an inevitable part of aging. It progresses so slowly that others do not even notice its onset. Whatever the reason, many people end up not taking active steps to slow the deterioration.
One of these steps is to increase your protein intake to at least 1g per kg. “As we age, our bodies become less efficient at absorbing protein from food and using it to build and repair muscle,” says Flanagain. “To maintain muscle, you need to eat more. If you don’t get the protein you need from your diet, your body will take it from your muscles, making sarcopenia worse.”
Another necessary step to combat muscle loss is regular exercise, especially strength training. “Protein is one side of the coin, physical activity is the other,” says nee Flanagain.
Older adults may find it difficult to increase their protein intake. “As we age, our appetite decreases, and if we eat less, our protein intake may also decrease,” says Corish. “To combat this, we need to optimize the nutritional value of our foods.”
This on-demand webinar @EilsGibney & @CACorish Discusses malnutrition in the elderly population, with a focus on protein and energy malnutrition. #HealthyAging #cpd #UKMAW2020 https://t.co/TWvTmwbtyG pic.twitter.com/KAVFoa2P2C
— Nutrition Society (@NutritionSoc) October 8, 2020
Other factors are also at play. “There is also the cost factor,” says Ní Flanagain. “Animal proteins are expensive. Older people may have problems with their teeth, which makes it difficult to chew such proteins. They may also have problems with mobility or have reduced energy levels. This can make cooking difficult.”
Statistics show that Irish people consume enough protein, with the National Adult Nutrition Survey reporting that the average adult consumes 85g per day. But Corish said these statistics don’t include people living in nutritionally vulnerable populations.
“They are an at-risk population and should be advised to get enough protein in their diet and combine it with physical activity to maintain muscle,” she says.
If you’re concerned about meeting your protein needs, there are easy ways to add more protein to your diet. “Drink a glass of milk, yogurt, or cheese,” says nee Flanagain. “Lean meats like chicken and turkey are rich in protein, as are eggs, lentils, and beans.”
It’s all about finding the right balance. “Too little protein can reduce a child’s growth and development and weaken their immune system,” says Corish.
Protein cannot be stored in the body, so if you consume too much protein, the excess protein will be excreted in the urine. However, it is worth remembering that protein-rich foods have the same calories as any other calories. “Eating more of them than your body needs will make you fat,” says nee Flanagain.
When it comes to protein bars and powders, she makes a clear distinction between the two. Since protein bars are often highly processed, she prefers natural protein sources instead.
In contrast, protein powder can be helpful. “If you’re short on time or don’t have much of an appetite, you can increase your intake by adding it to things like flapjacks, porridge, and yogurt,” she says. “But everyday whole foods like eggs, soy, fish, and chicken provide the same amount of protein while also providing vitamins and minerals, making them far more effective for overall health and muscle building.” Become.”
- Dr Claire Corish is currently involved in two research projects that are recruiting participants. One is his European project called Appetite, which is recruiting participants to be based in Dublin. For more information please contact [email protected]. The other is called Power, and participants can be local adults aged 70 or older living in any part of Ireland.For more information please email [email protected]
