Podcast Summary
Protein Role and Importance: Protein is essential for body functions, including muscle growth, immune function, and tissue repair. Adequate protein intake, especially for midlife women, can help maintain muscle health and slow muscle decline. Recommended daily intake is around 1.2-1.5 g/kg of body weight. Variety of protein sources is important for optimal intake.
Protein is an essential nutrient that plays a crucial role in the structure and function of various tissues in our body, including muscles, liver, gut, hair, and skin. Our bodies constantly break down and rebuild these tissues, and protein serves as the building blocks for new functional proteins, helping to maintain tissue health. Protein is essential for making enzymes, hormones, and even contributing to immune function. It's found in both animal and plant-based foods. As we age, muscle mass and strength begin to decline, and research suggests that adequate protein intake, combined with exercise, can help slow this process. The recommended daily protein intake for midlife women is around 1.2-1.5 grams per kilogram of body weight. Incorporating a variety of protein sources, including eggs, meat, fish, dairy, tofu, nuts, seeds, pulses, and legumes, can help ensure optimal protein intake. Protein shakes are not just for gym bunnies but can be a convenient and effective way to increase protein intake, especially for those who struggle to consume enough through food alone. The importance of protein in our diets has gained more attention in recent years due to advancements in measuring its role in muscle metabolism and overall health.
Plant-based protein essential amino acids: Plant-based eaters need to combine various sources to get all essential aminos, while soy protein is a high-quality option. Aim for a variety and 0.8g/kg body weight daily.
Plant-based eaters need to be mindful of their protein intake and the essential amino acid profile of their meals. Animal-based proteins contain all nine essential amino acids and are considered complete proteins, while plant-based proteins may lack one or more essential amino acids. However, combining different plant-based sources can create a complete essential amino acid profile within a meal. Soy protein is a high-quality plant-based protein but may not be as complete as animal-proteins. Protein is essential for both muscle growth and brain function, and the recommended daily intake is around 0.8 grams per kilogram of body weight for healthy adults. Older adults may benefit from consuming more protein to maintain muscle mass and function, but the optimal intake is still a topic of debate. It's important for plant-based eaters to have a wide variety of plant-based protein sources in their diet and to combine different types at meals to ensure they're getting a good combination of essential amino acids.
Protein intake for older adults: Older adults in Europe and North America commonly consume 0.94-1.17 grams of protein per kilogram per day, above the recommended minimum, and eggs provide around 7-8 grams of protein per egg, but a balanced diet ensures adequate protein intake, and there's no need for excessive protein intake for most healthy individuals
The optimal protein intake for older people is inconclusive and more research is needed. However, the evidence suggests that consuming between 0.94 to 1.17 grams of protein per kilogram per day, which is above the recommended minimum of 0.83 grams, is common among older adults in Europe and North America. Eggs, though a good source of protein, do not provide as much as one might think, with an average of seven to eight grams per egg. It's important to remember that most foods contain some protein and eating a balanced diet can help ensure adequate protein intake. An upper limit to protein intake exists, but for most healthy individuals, consuming more than recommended is unlikely to have negative health effects. Gender stereotypes surrounding protein intake are misguided, and both men and women require similar protein intake relative to their body weight.
Protein intake for women: Women, especially older ones, should aim for 0.4g of protein per kg of body weight and use the palm-size rule to estimate protein portions. Obtain protein from whole foods and consider various protein sources for muscle growth and repair.
Cultural expectations have long discouraged women from building muscle through weightlifting and consuming adequate protein. However, recent years have seen a positive shift towards women embracing resistance exercise for maintaining muscle mass and strength as they age. For a 61-year-old woman named Kieran who is struggling to determine the right portion size of protein for her daily meals, a useful guideline is to aim for 0.4 grams of protein per kilogram of body weight. Protein size can also be estimated using the palm-size rule of thumb. While gut health may influence protein processing, there is currently limited evidence on the specific impact of a healthy versus unhealthy microbiome. When it comes to protein sources, it's generally better to obtain protein from whole foods rather than supplements, as they provide additional nutrients. Different types of protein sources, such as casein, whey, hemp, or even cricket protein, have slight variations in their properties, but they all contribute to muscle growth and repair when consumed in adequate amounts.
Food matrix and muscle growth: Whole eggs are more effective in stimulating muscle growth than egg whites due to bioactive compounds in the yolk, but protein powders like whey are convenient and effective, especially after resistance exercise. Plant-based proteins are effective when consumed in adequate amounts, while collagen protein is less effective due to lacking essential amino acids.
While getting protein from food sources is ideal, the food matrix and the presence of other nutrients can impact muscle building. For example, a study showed that whole eggs were more effective in stimulating muscle growth than egg whites due to bioactive compounds in the yolk. However, protein powders can be convenient and effective, with whey protein being particularly effective for muscle growth after resistance exercise. Plant-based proteins like pea, potato, and corn protein are also effective when an adequate amount is consumed. Collagen protein, on the other hand, is deficient in essential amino acids and is less effective for muscle growth. Muscles are not just for lifting heavy things; they contribute to overall health and longevity.
Muscle growth and repair: Protein intake after resistance training is crucial for muscle growth and repair, and muscles remain sensitive to protein for hours afterwards.
Muscles play a crucial role in our daily lives, enabling us to move and be independent, as well as facilitating the absorption of nutrients and clearing fats from our bloodstream. They also control our metabolism, and the more muscle we have, the faster our metabolism runs, helping us maintain a healthy weight. Protein is essential for muscle growth and repair, and consuming adequate protein after resistance training is important to maximize muscle gains. The muscle remains sensitive to protein for hours after exercise, so there's no need to rush to consume it immediately. Creatine, a supplement that doesn't provide building blocks for muscle but rather increases energy within the muscle, can also be beneficial for those looking to maximize muscle gains with resistance training. Overall, maintaining and building muscle mass is important for overall health and well-being.
Protein intake and muscle growth: Maintain a well-planned training regimen, prioritize protein-rich foods, consider protein-rich snacks, and be aware of potential side effects when using protein powders to optimize muscle growth and maintain strength as we age.
While protein supplements can aid in muscle growth, particularly for older adults due to their decreased efficiency in utilizing protein, the primary focus should be on maintaining a well-planned, progressive, and good quality training regimen. For those practicing time-restricted eating and struggling to meet their protein requirements, prioritizing protein-rich foods at each meal and considering protein-rich snacks can help. Animal-based protein sources, such as chicken fillets and salmon, are denser in protein, while plant-based options like tofu offer fewer grams per serving. Cottage cheese and yogurt are also protein-rich snack alternatives. Protein powders can be beneficial, but potential side effects, such as stomach discomfort, should be considered before incorporating them into one's diet. Sarcopenia, a muscle disease characterized by low muscle mass and strength, is a significant concern as we age, making it essential to focus on protein intake to maximize muscle growth and maintain strength.
Sarcopenia reversal: Combining resistance exercise with adequate protein intake during the post-workout period maximizes muscle growth and reverses sarcopenia, the loss of muscle mass and strength as we age
Sarcopenia, the loss of muscle mass and strength as we age, can be reversed through a combination of resistance exercise and adequate protein intake. While decreased physical activity and aging contribute to sarcopenia, it's never too late to start increasing protein and exercising. Recent studies suggest that those with sarcopenia benefit the most from a higher protein intake. Resistance exercise, effective for people of all ages and abilities, is crucial for muscle growth and strength. Combining resistance exercise with sufficient protein intake during the post-workout period maximizes muscle building. Currently, there are no drugs on the market for sarcopenia, making nutrition and physical activity the most effective treatments. For more information, listen to upcoming podcasts on protein, peptides, muscle mass, and strength training. Remember, it's never too late to prioritize your health and make positive changes.