Getting out of bed and sitting on the toilet may be a relatively simple task for many people, but it becomes more difficult as we get older.
This is because muscles shrink and weaken, which is one of the many physical changes that occur as we age. A condition called sarcopenia.
Most people Aware of recommendations Regular exercise and Associated Health BenefitsWe also know that good nutritional habits complement a healthy, active lifestyle. Unfortunately, few people know what to include in their diet to maintain muscle mass as they age.
Food is made up of three main energy-yielding macronutrients: carbohydrates, fats and protein. Protein, found most abundantly in meat, fish, dairy products and eggs, and to varying degrees in plants and grains, provides the building blocks (amino acids) for building important body tissues such as skeletal muscle.
Ageing can reduce our ability to digest, absorb and use the nutrients in food. The importance of increasing the quantity and quality of protein consumed must be emphasized to enable older adults to continue doing the things they love into old age.
Why is it important for older people to consume more protein?
Unlike carbohydrates, which are stored as glycogen in muscles and liver, or fat, which is stored in adipose tissue, there is nowhere to store extra protein or amino acids, so you must consume enough protein each day to provide your cells with the materials they need to function properly.
Current Recommendations Protein intake is the same for all adults, regardless of age: 0.8 grams of protein per kilogram of body weight (g/kg/day). However, estimates suggest that up to 30-76% of older adults Not getting enough protein.
Older people’s muscles cannot utilize dietary protein as effectively as younger people to maintain muscle mass, Experts Older adults who want to maintain muscle mass should consume about 50% more protein (1.2 g/kg/day).
Not just quantity, but quality too
Eat more protein Certainly one way to overcome Age-related impairment of muscle buildingHowever, this may not always be feasible for older adults, especially those with reduced appetites or dental problems. Another strategy is to increase the quality of your protein and spread your intake evenly throughout the day.
Two important factors that determine the quality of a protein are its content of essential amino acids and its ease of digestion and absorption.
Leucine is one of the nine essential amino acids Start the muscle building process in your bodyTherefore, proteins high in leucine are generally considered to be good for muscle growth.
Concerns around ethical food production and environmental sustainability have led to increased interest in plant-based protein sources, with pea protein being one promising example. Plant-Based Protein Sources There are supplements available that contain sufficient leucine, but little is known about their effect on muscle building in older adults.
Plant Protein for Muscles in Older Adults
As a member of Stuart Phillips’ research group McMaster Institute on Aging,I Human randomized controlled trial To investigate the effect of protein quality on the rate of muscle building in older adults.
We conducted a strict two-phase dietary intervention in 31 adults aged 60 to 80 years. During the 7-day control phase, participants consumed protein in line with current recommendations (0.8 g/kg), followed by a 7-day supplementation phase in which participants were randomly assigned to consume an additional 25 grams of protein supplements, including whey, pea, and collagen, with breakfast and lunch, for a total of 50 grams extra per day.
The supplements were taken at breakfast and lunch because these meals are generally Lowest protein content For seniors.
Subsequent muscle biopsies showed that taking high-quality (whey and pea) protein supplements with breakfast and lunch increased muscle gain in older adults by almost 10%. However, collagen protein supplements, which are widely advertised for older adults, have no effect at all on muscle gain in older adults. As was found in previous studies.
Adding more protein to your diet will help build muscle, but that protein must contain enough essential amino acids, especially leucine.
They also demonstrated that plant-based protein sources are just as effective as animal-based protein sources for building muscle in older adults.
Dispelling common protein myths
If you’re worried that increasing your protein intake might affect other aspects of your health, we have great news for you.
Increasing your protein intake Causes cancer, Causes kidney failure or Melt your bones.
Increasing intake of high-quality protein (and engaging in regular physical activity) in older adults can slow muscle loss, Extending healthy years.
Get enough quality protein in your diet
The benefits of having a high protein diet go beyond muscle mass: protein foods also provide other essential nutrients, such as vitamins, minerals and grain-based fiber, which can help you feel fuller for longer and reduce the chances of excessive weight gain.
Protein should be the focal point of every meal, aiming for about 25-40 grams, or 1-2 handfuls, of protein at breakfast, lunch and dinner. Preparing meals ahead of time and incorporating protein-rich snacks can help you reach your daily protein goal. Greek yogurt, cottage cheese, jerky, canned fish, eggs and nuts are good options.
Without a plan, sarcopenia can set in suddenly, so whatever your dietary preferences, protein, whether animal-based (meat, fish, eggs, dairy) or plant-based (tofu, nuts, seeds, lentils), will provide the nutrients you need to maintain muscle as you age.
James McKendryAssistant Professor of Nutrition and Healthy Aging, University of British Columbia
This article is reprinted from conversation Published under a Creative Commons license. Original article.
