Protein and Muscle Defense: How Nutrition Protects Your Strength

It's true that beyond middle age, it becomes more difficult to build or even maintain muscular mass. You can actually lose four to six pounds of muscle every ten years if you don't engage in regular strength training.

Sarcopenia is the term for this loss of muscle, which can raise your risk of frailty, impairment, loss of independence, and even early death.

Strength training, which aids in muscle growth, is one strategy to combat it. However, to promote muscle growth and repair, you'll need a lot of protein in your diet, according to physician Howard LeWine, head medical editor at Harvard Health Publishing and an intern at Brigham and Women's Hospital, which is connected with Harvard.

Eating meals high in protein

Your height, weight, age, sex, and degree of activity all affect how much protein you should eat each day. The recommended dietary allowance for protein for an average adult is 0.36 grams per pound of body weight. For someone weighing 165 pounds, for instance, that equates to roughly 60 grams of protein every day. A fair goal for individuals who want to gain muscle is around twice the recommended daily allowance, or 0.7 grams per pound of body weight.

But avoid consuming too much protein in your diet. It can be detrimental to consume excessive amounts of protein daily—anything over 0.907 grams per pound, or roughly 150 grams per day for a person weighing 165 pounds. According to Prof. Le Wine, "having more than that can cause dehydration or aggravate kidney problems for people with pre-existing kidney conditions like chronic kidney disease or a history of kidney stones."

Good sources of protein

Protein can be found in a wide range of foods, both plant-based and meat-based. These include fish, dairy products, nuts and seeds, lean meats, legumes including beans, peas, and lentils, and soy products. The simplest approach to increase your protein intake is to include more of these foods in your diet. Refer to "Protein values in common foods."

Eating foods high in protein is crucial, but so is the timing of your protein intake. Protein should be consumed throughout the day, with abundant protein sources at each meal, according to experts.

When a diet is weak

While whole foods are the best source of protein, supplements may be beneficial for those who cannot obtain enough protein from food alone. See your physician to see whether you should use protein supplements in your diet.

Ready-to-drink protein shakes and protein powders that you can mix into a glass of water or add to oatmeal or smoothies are popular forms of supplements. Convenient scoopers are included with protein powders so you can see precisely how much protein you are adding. The amount of protein per serving varies depending on the brand of supplement, so always check the label.

Protein powder varieties

Whey, casein, and plant-based protein powders are the three primary categories of protein powders. Dairy products are used to make casein and whey protein powders. Protein from wheat, peas, hemp, or soy products is typically combined to create plant-based protein drinks.

Whole-food protein powder options, such as soy isolate protein, might also be helpful for those avoiding dairy. When compared to proteins derived from animals, these often have lower bioavailability. The amount and speed at which a substance, like a food or medication, is absorbed and made available to the body for utilization is known as bioavailability. Dairy-based protein supplements can also be substituted with vegan protein powders prepared from brown rice or peas.

Problems about protein supplements

Protein supplements are categorized as dietary supplements and are not subject to the same stringent regulations as pharmaceuticals; certain powders and shakes have been discovered to contain pesticides and poisons like lead. You can visit Consumer Reports or the Clean Label Project for additional details.

Additionally, the amount of sugar in protein drinks and powders varies; some powder brands may have up to 23 grams per scoop. Weight gain and an excessive blood sugar increase are the risks.

Also, some people may have gastric pain from protein powders based on whey or casein protein.

• Protein content in common foods

Food          size                     protion

milk           1 cup                  8        

egg             1                        6

yogurt        6 grams              18

Make time to do exercises for strength.

Eating protein is crucial for gaining muscle mass, but in order to fight sarcopenia, it must be paired with strength training. For persons of any age, adding protein to the diet and engaging in intense resistance training can result in the greatest gains in strength and muscle building. This combination may be particularly crucial for elderly persons, according to some research. When combined, the two strategies can greatly promote muscular growth and maintain your strength and independence.