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Protein is one of the most important nutrients for a healthy, balanced diet.

As we age, our bodies undergo various changes, including a decrease in muscle mass and
strength, which can lead to a host of health problems. Consuming a diet rich in protein can help to offset some of these changes and promote healthy ageing. Since I and most of my clients are over the age of fifty, I’ve been looking into ways how to increase (or at least maintain) our lean muscle mass. All the research I’ve done leads me to one destination: Protein!

So why is protein so important, especially for the ageing population? Protein is essential for the maintenance of muscle mass and strength, which tend to decline as we age. This decline in muscle mass, known as sarcopenia, can lead to a range of health problems, including an increased risk of falls and fractures, reduced mobility, and a decline in overall physical function. Consuming adequate amounts of protein can help to offset some of these changes and promote healthy ageing.

Protein also plays a role in maintaining bone health, which is especially important for the ageing population. As we age, our bones become more brittle and susceptible to fractures. Consuming adequate amounts of protein can help to support bone health and reduce the risk of fractures.

There are numerous studies that support the importance of protein for older adults, here are two of them:

    1. A study published in the American Journal of Clinical Nutrition in 2015 found that consuming a high-protein diet (1.5 grams of protein per kilogram of body weight per day) was effective in maintaining muscle mass and function in older adults. The study followed 524 older adults over a period of three years and found that those who consumed a high- protein diet had greater muscle mass and strength than those who consumed a low-protein diet.

 

  1. Another study published in the Journal of Nutrition in 2018 found that consuming a high-protein diet (1.2 grams of protein per kilogram of body weight per day) was effective in improving bone health in older women. The study followed 98 postmenopausal women
    over a period of six months and found that those who consumed a high-protein diet had greater bone density and fewer bone fractures than those who consumed a low- protein diet.

Dr. Gabriel Lyon, the founder of The Institute for Muscle-centric Medicine, calls our muscles “the organ of longevity”. She recommends consuming around 30 grams of protein each meal to make sure we meet our requirements.

 

 

Some of the best sources of dietary protein include:

  • Lean meats such as chicken, turkey, and lean beef
  • Fish and seafood
  • Eggs
  • Dairy products such as milk, cheese, and yoghurt
  • Legumes such as beans, lentils, and chickpeas
  • Nuts and seeds

I have to admit that over the last 2 years, it’s been harder for me to eat such big meals every time. So lately I’ve been supplementing with whey protein once a day. It’s early days but I’ll keep you posted on how it works for me. 🙂

Still not convinced?

Meet Garry, one of my personal training clients.

When I met Garry for the first time, I knew straight away that he was very strong and fit but I didn’t know his age. When he humbly admitted to me one day that he was 71, it was hard to believe. So he told me a few stories from his younger days in the UK in the 1960s, you know, the rock’n’roll era and the times that went with it! When I asked him what his secret was, he said: “I have been eating a high-protein diet for a very long time and taking protein supplement for the last 20 years.”

I didn’t need more convincing 🙂

If you’re looking to improve your health and become stronger so that you can lead an active, happy life, contact me at 0421 138 952 for a free, no-obligation chat and a workout. Remember, a strong body is the foundation for a strong mind and an unstoppable spirit.