The Importance of Protein for Healthy Aging

As we age, our bodies undergo numerous physiological changes that can affect our health and well-being. One of the critical areas impacted by aging is muscle mass and function. How much protein we eat becomes increasingly important as we grow older due to a phenomenon known as anabolic resistance, which is the decreased response of muscle protein synthesis to dietary protein.

Anabolic resistance refers to the reduced efficiency of muscle protein synthesis (MPS) in response to dietary protein intake and physical activity in older adults. It means that aging muscles require more protein to achieve the same muscle-building effect as younger muscles.

In younger individuals, the consumption of protein stimulates muscle protein synthesis effectively, leading to muscle maintenance and growth. However, as we age, several factors contribute to a diminished biological response to protein intake:

1. Decreased Muscle Sensitivity: Aging muscles become less sensitive to the anabolic stimuli provided by protein intake. This means that the same amount of dietary protein that once effectively stimulated MPS in younger individuals is less effective in older adults.
2. Hormonal Changes: Hormones such as growth hormone, insulin-like growth factor 1 (IGF-1), and testosterone play significant roles in muscle protein synthesis. As we age, the levels and activity of these hormones decline, contributing to reduced muscle anabolism.
3. Reduced Physical Activity: Physical activity, particularly resistance exercise, is a powerful stimulus for muscle protein synthesis. Older adults may experience reduced levels of physical activity due to various factors, including decreased mobility and health conditions, which further exacerbate anabolic resistance.

Research suggests that consuming between 1.2 to 1.6 g/kg/day of high-quality protein is more effective in maintaining muscle mass and function in older individuals.

In other words, you want to aim for at least 50-75% of your bodyweight in grams of protein each day. Here are some examples:

• 54 to 72g of protein per day for a 100lb person
• 84 to 112g of protein per day for a 150lb person
• 108 to 144g of protein per day for a 200lb person

Higher protein consumption in older adults helps prevent sarcopenia – the loss of muscle mass and strength that leads to frailty and loss of independence. Observational studies have shown that increased protein intake is associated with better muscle mass retention and improved physical function. Additionally, higher protein diets enhance satiety and support weight management, which is crucial for older adults who may have trouble losing weight.

To achieve the higher protein needs, older adults should focus on incorporating high-quality protein sources into their diet. These include:

1. Lean Meats: Chicken, turkey, and lean cuts of beef and pork provide high-quality protein with essential amino acids.
   
2. Fish and Seafood: Salmon, tuna, and other fish are excellent sources of protein and also provide beneficial omega-3 fatty acids.
   
3. Dairy Products: Milk, yogurt, and cheese are rich in protein and calcium, which support bone health.
   
4. Plant-Based Proteins: Beans, lentils, tofu, and quinoa are great options for those following a plant-based diet.
   
5. Eggs: Eggs are a versatile and nutrient-dense source of protein.
   
6. Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds offer protein along with healthy fats and fiber.
   
7. Protein Powders: Whey protein, casein, and plant-based protein powders provide a convenient way to increase protein intake, especially for those with higher protein needs or limited appetite. We recommend 100% whey protein isolate because it is a high quality, bioavailable protein source that is easy on the stomach and tastes great!

Increased Protein Needs: Older adults require higher protein intake in order to combat anabolic resistance and maintain muscle mass and function.

Combatting Sarcopenia: Higher protein consumption helps prevent age-related muscle loss and strength decline, reducing the risk of frailty and loss of independence.

Improved Physical Function: Studies show increased protein intake is linked to better muscle mass retention and enhanced physical function in older adults.

Weight Management: Higher protein diets improve satiety and support weight management.

Sources of Protein: Lean meats, fish, dairy, plant-based proteins, eggs, nuts, seeds, and Whey Protein Powder are excellent sources to meet the higher protein needs of older adults.