Are you tired for no reason? Hair thinning? Losing muscle mass even with resistance training? You might not be getting the protein you need, especially if you are an older adult. Research suggests mature women might need as much as 50 percent more than amounts recommended for younger folks, but it’s important for all ages to consume enough protein.
Why You Need It
Protein is the building block of muscle. Eating an adequate amount helps to promote muscle growth; it’s especially important for strength training. Protein is also a vital nutrient in making and repairing cells, and in healing and fighting infection.
It sounds counterintuitive, but when you’re exercising, some of your muscle is actually breaking down. Consuming protein helps repair that damage, building up the muscles and making them stronger. It’s common for muscle mass to decline with age, as your muscles becomes less reactive to the amino acids that trigger muscle synthesis. These aged cells require more protein — which is composed of long strings of amino acids — to support that process. The more lean muscle mass you have, the more your body will actually burn calories, even at rest. Strength training combined with protein builds that lean muscle and improves weight management and overall health.
Consuming too little protein tends to have the greatest consequences for the very old or the very young. For the former, weakened muscles affect mobility and the risk of falling, as well as slow wound healing and hair loss. Children can be picky eaters; for them, the risk of too little protein includes developmental and cognitive impairment.
How Much Is Enough?
While’s there’s widespread agreement about the importance of protein, experiment with any of the many protein calculators on the internet and you’ll find a vast array of results. The USDA recommendation is about 0.8 grams of protein per kilogram of body weight; for a sedentary 50-year-old woman who weighs 140 pounds that’s around 50 grams. Age isn’t the only factor — gender, health status and activity level all affect your protein needs. USDA’s Dietary Guidelines for Americans recommends getting between 10 percent and 35 percent of your calories from protein. If you are very active, the American College of Sports Medicine recommends anywhere from 1.2 to 1.7 grams per kilogram of body weight.
One way to get around all of these calculations — math! — is to get an individualized recommendation from a dietitian that takes into account the specific factors of your life and lifestyle. (For example, if you have kidney disease or kidneys that don’t function properly, a high-protein diet may not be for you, as it would cause the kidneys to work harder.)
Getting There
If you’re not used to consuming your recommended amount of protein, it can seem like a lot more eating at first, especially if you’re used to only one or two bigger meals a day. It also can be hard to increase protein without increasing unwanted fats. Focusing on lean proteins will help, including:
- Skinless poultry
- Lean beef or pork
- Fish and seafood
- Low-fat dairy
- Beans and lentils
- Nuts and seeds
Whole foods are always the first choice, but if you’re on the go or in a hurry, protein powders or shakes can help. Because supplements are unregulated, always look for brands tested by third-party agencies; be on the lookout for things you don’t want like added sugars. The fewer ingredients on the label, the better. Protein powders come in several types: plant-based like pea or soy protein, or dairy-derived like whey or casein proteins. Essential amino acids come more from animal-based powders; for those with intolerance of dairy or milk, plant-based may be a better option.
Be sure to check nutrition labeling when considering another popular protein booster: protein bars. Many have added sugar and sugar alcohols, which can cause bloating or gas in excess amounts. Look for brands that have a minimum 10 grams of protein per bar — those with less won’t keep you full and won’t support muscle growth. In other words, make sure what you’re getting isn’t more or less a cookie or granola bar in disguise.
Does Timing Matter?
Eating protein within an hour of exercise helps with muscle development; consuming some protein before exercise also can stimulate muscle protein synthesis. One thing a dietitian may recommend: Get an adequate amount of protein at breakfast, instead of mostly consuming it at lunch or dinner, as many Americans do. Having a high-protein breakfast can have a positive impact on how you experience hunger throughout the day and can help lower blood sugar. Starting your day with things like eggs, turkey sausage and Greek yogurt can make you feel full and satisfied longer, which helps reduce mindless snacking — and resisting those doughnuts in the break room mid-morning.
Why You Should Add Plant-Based Meats to Your Diet
