Should
older adults use whey protein powder or other supplements to help maintain
muscle mass with aging?
Well, protein is a
particularly important macronutrient for older adults. Studies show that, on
average, people start to gradually lose muscle mass in their 30s and 40s, and
that after the age of 60 this decline accelerates.
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When it gets
severe enough, this loss of muscle mass with age, known as sarcopenia, can lead
to serious health problems. Studies show that sarcopenia can increase the risk
of falls, fractures, and physical disabilities — all of which can hamper an
older adult’s mobility, independence and quality of life. Sarcopenia can also
lead to insulin resistance, a precursor to Type 2 diabetes.
But consuming an
adequate amount of protein can help to slow or minimize this muscle loss with
age. Whey protein powder can certainly help you meet your protein needs,
experts say, but it’s not necessary if you make sure to get enough protein from
your daily meals.
Research has shown that older adults do need a little more protein than younger adults.
Federal guidelines
recommend that most healthy adults consume at least 0.8 grams of protein per
kilogram of body weight per day. However, this is the minimum amount you need
to avoid becoming malnourished — and many experts say that for optimal health
you should aim a little higher. As you age, especially if you are 65 or older,
you will need to consume more than the recommended dietary allowance to
preserve your muscle, said Katie Dodd, a registered dietitian and founder of
the Geriatric Dietitian blog.
“Research has
shown that older adults do need a little more protein than younger adults,” she
said. “A lot of that has to do with sarcopenia. They need it to protect their
muscle mass. I talk a lot about protein because you need it in order to get the
most out of your golden years.”
Dodd recommends
that generally healthy adults who are 65 or older consume at least 1 to 1.2
grams of protein per kilogram of body weight. For a person who weighs 150
pounds, this means incorporating about 68 to 82 grams of protein into your
daily diet. Dodd cautioned, however, that protein needs can vary depending on
one’s circumstances. Older adults who have a wound or injury might need
slightly more protein to help with their healing, she said, while people who
have kidney disease might be advised to reduce their protein intake. Varying
levels of physical activity may also change the calculation. It’s a good idea
to consult with your health care provider before making any significant changes
to your diet.
Whether you get
your protein from supplements or from whole foods, it’s best to spread your
intake across the day, rather than consuming the bulk of your protein in one
meal, so your body has time to absorb it. You should focus on getting your
protein from whole foods like fish, dairy, meat, eggs, and poultry, Dodd said.
You can also get it from plant foods like nuts, beans, and lentils.
If you cannot get
all the protein you need from whole foods, then it’s fine to boost your intake
through protein supplements, Dodd said. Whey protein is a particularly good
source of protein because it’s rich in amino acids — the building blocks of
protein — and the body absorbs it nicely. It’s also been shown in studies to be
particularly beneficial for muscle health when paired with exercise. But for
people who are vegan, supplementing with soy, pea, or hemp protein products can
work as well.
Whether you get your protein from supplements or from whole foods, it’s best to spread your intake across the day, rather than consuming the bulk of your protein in one meal, so your body has time to absorb it.
“The standard
healthy adult who is eating a healthy diet does not need a protein supplement,”
Dodd said. “But if they can’t get their protein needs through food, then that’s
when supplements can be helpful.”
If you need help
determining your daily protein needs, try visiting the protein intake
calculator at Examine.com, a large and independent database of nutrition
research. The calculator takes into account your sex, weight and activity level
to help you figure out how much protein you need. If your goal is to minimize
your risk of sarcopenia, then combining an adequate level of protein intake
with regular physical activity will do a lot to protect your muscle mass as you
age, said Bill Willis, a scientist who studies muscle protein synthesis at Ohio
State University and a researcher at Examine.com. Resistance exercises like
pushups, squats and lifting weights or using resistance bands are best. But
studies show that even low-intensity forms of physical activity like walking,
gardening, lawn mowing and grocery shopping can help to offset the loss of
muscle with age.
“The take-home message for
people 65 and up is that you should make sure you consume enough protein and,
number two, be active,” Willis said. “Being sedentary seems to promote
sarcopenia more than anything else.”
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