Protein: Your Key to Healthy Aging

Protein can quickly fall to the bottom of our nutritional priorities due to the rush of daily life, and it can be easy to forget what we are putting in our bodies. That said, its impact on our health is incredibly important for us to stay on top of and to manage correctly. Research indicates that a significant number of adults don't get enough protein, potentially compromising their muscle health and overall well-being.

Why Is Protein Important?

Protein isn't just for bodybuilders - it's a crucial component for everyone. Here's why:

1. Muscle Maintenance: Essential for preserving muscle mass and strength (naturally declining with age).
2. Recovery and Repair: Aids in tissue repair and post-exercise recovery.
3. Metabolic Boost: Has a higher thermic effect compared to fats and carbs, potentially helping in weight management.
4. Satiety: Helps you feel fuller for longer, unlike ultra-processed foods high in sugar.
5. Immune Function: Plays an important role in maintaining a strong immune system.
6. Bone Health: Crucial for maintaining bone density as we age.

How Much Protein Do You Really Need?

The current Recommended Dietary Allowance (RDA) for protein is 0.8g per kg of body weight per day for a healthy adult with minimal physical activity. However, new evidence suggests this might not be enough for optimal health, especially for older adults or those who are physically active.

Recent Research Recommends (per kg body weight per day):

• 1.0g protein (minimal physical activity)
• 1.3g protein (moderate physical activity)
• 1.6g protein (intense physical activity)

For a 150-pound (68 kg) person, this translates to:

• Minimal activity: 68g of protein per day
• Moderate activity: 88g of protein per day
• Intense activity: 109g of protein per day

Protein intake should begin to increase after age 40, as this can be beneficial due to the gradual decline in muscle mass that begins around this time.

Timing Matters: Spreading Your Protein Intake

It's not just about how much protein you eat, but when you are consuming it. Research indicates that consuming 25-30g of high-quality protein per meal is optimal for stimulating muscle protein synthesis. This is particularly important for older adults, who may need more protein per meal to achieve the same effect as younger individuals.

Your body's ability to use protein for muscle building (which is known as muscle protein synthesis) is maximized when you consume protein every 3-4 hours. Consuming all your daily protein in one sitting isn't as effective as spreading it throughout the day.

Quick Tips to Achieve Protein Intake Goals:

• Start your day with a protein-rich breakfast, like Greek yogurt with nuts or eggs with whole-grain toast
• Include a good protein source in your lunch, such as a chicken salad or lentil soup
• Try your best to include fish, lean meat, or plant-based protein into your dinner
• Have protein-rich snacks between meals

Animal vs. Plant Proteins: Finding the Right Balance

While animal proteins are complete proteins containing all essential amino acids, there's growing interest in plant-based proteins as well. Good protein sources include:

1. Lean meats: Chicken (31g per 100g), Turkey (29g per 100g), Lean beef (26g per 100g), Steak (25g per 100g)
2. Fish: Tuna (30g per 100g), Salmon (22g per 100g), Tilapia (26g per 100g), Trout (26g per 100g)
3. Eggs: (roughly 6-8g per egg)
4. Dairy: Greek yogurt (17g per 170g), Cottage cheese (14g per 1/2 cup)
5. Plant-Based Options: Lentils (9g per 1/2 cup cooked), Beans (about 8g per 1/2 cup cooked), Tofu (10g per 1/2 cup), Quinoa (8g per cup cooked), Seaweed (up to 8g per cup)

For the Fitness Enthusiast

For those who regularly exercise and strength train, protein intake becomes even more crucial. Adequate protein is essential for muscle recovery and growth after workouts. As mentioned earlier, individuals with intense physical activity may need up to 1.6g of protein per kg of body weight per day. For a 150-pound person, this translates to about 109g of protein daily.

Post-workout protein intake is particularly important. Consuming 20-30 grams of high-quality protein within 30 minutes after exercise can help maximize muscle protein synthesis and recovery. This could be in the form of a protein shake, a chicken breast, or a serving of Greek yogurt with fruits and nuts.

Personally, I like to make a shake post workout that is whey protein, with one banana, strawberries, oats, peanut butter (if I am looking to put on weight), milk (or water if cutting), and a teaspoon of cinnamon. Cinnamon not only tastes great, but also offers health benefits. It can help regulate blood sugar levels, has anti-inflammatory properties, and is rich in antioxidants.

Power Up Your Health

Prioritizing protein is a simple dietary change that can have profound effects on muscle health, metabolism, and overall well-being. It's important to note that while increasing protein intake can be beneficial, moderation is key. Remember, it's not about drastic changes, but consistent, and sustainable habits. Start by being more mindful of your protein intake, and gradually incorporate more high-quality protein-rich foods into your diet!

Want to Learn More Check Out:

PubMed/Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults

PubMed/Dietary Protein Intake and Human Health.

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