The power of protein
Expert nutritionist Nicola Jaffrey from Embody Nutrition Consulting, explains the importance of incorporating more protein into our diet as we age.
Beginning as early as the age of 40, muscle mass loss can occur at a rate of around 8-10% per decade. This muscle loss, known as sarcopenia, is closely associated with an increased risk of falls and fractures, cardiac and respiratory disease development, physical disability and overall quality of life. This is why it is so important for those progressing into their later years to be looking at ways they can minimise any muscle loss and maintain optimal physical function.
Your muscle mass is influenced by maintaining a balance between muscle protein synthesis (muscle building) and muscle protein breakdown. In younger people, this process is pretty well maintained without much intervention. However, as you age, your muscle becomes less sensitive to the stimulus provided (training and nutrition) in order to help them grow. This can make maintaining muscle mass as you age particularly challenging.
Tips to support and maintain muscle mass and strength
CONSUME ENOUGH PROTEIN EACH DAY
Protein is critical in helping to maintain muscle mass and function. While resistance training helps to increase the muscle building process, it also causes muscle breakdown. This is where protein comes in, as it can help to minimise the breakdown caused by training.
The current Recommended Dietary Intake in Australia for protein is 0.84g per kilogram per day for adults over 40 years. This only increases to 1.07g per kilogram per day at the age of 70.
Research shows though, that in order to prevent muscle loss adults need to be consuming much more than this. It is suggested that adults should consume between 1-1.5g per kilogram per day which equals 70g-105g per day for a 70kg person.
SPREAD YOUR PROTEIN OUT OVER THE DAY
Consuming protein at each main meal throughout the day is the best way to minimise muscle loss. Typically, people tend to consume most of their protein with their dinner, while having some at lunch and very little at breakfast.
By balancing this out and consuming a similar amount at each meal, your body has more opportunities to increase muscle protein synthesis (muscle building).
Try adding some eggs or dairy to your breakfast and some chicken, fish or tofu to your lunch.
8 Sources of protein
