The Protein Puzzle
A question I often get is, “So, how much protein do I need?” This is often followed by, “Is it healthier to be vegan or vegetarian?”
To answer the first question, it depends. As we grow older, our bodies gradually decline in muscle mass and strength. After the age of 35 or 40 for instance, we lose 2-3% of muscle mass per year. This process, known as sarcopenia, can be influenced by various factors, such as hormonal changes, sedentary lifestyles and inadequate nutrition.
One dietary adjustment that can help combat age-related muscle loss is increasing protein intake. If you are over 40, you actually need more protein than you did in your 20s to build (muscle synthesis) repair and maintain your skeletal muscle. And we know the more lean muscle we have, the better our metabolic health can be.
Don’t forget, protein also helps improve and maintain bone health. Protein intake stimulates the production of insulin-like growth factor 1 (IGF-1), which aids in bone formation and remodeling. By ensuring an adequate protein intake, you can support your skeletal health and reduce the likelihood of fractures.
Protein is also an essential component of the immune system and is involved in tissue repair and regeneration. So it can support the healing process, helping older adults recover faster and reduce the risk of complications.
So, How Much Protein and What Kinds?
When we break it down, eating protein is really about getting in our essential amino acids. Within protein, there are nine essential amino acids that our bodies cannot produce on their own and must be obtained through our diet. These amino acids serve as the building blocks for various bodily functions, including muscle synthesis, immune support, and hormone production.
The 9 essential amino acids can be found in protein from lean meats, fish, eggs, legumes and dairy products. For most adults over 40 who are looking to lose weight or maintain muscle, a good rule of thumb is to eat around 1 gram of protein per pound of ideal body weight each day. This differs from the U.S. recommended daily allowance (RDA), which is much lower. It reflects what we need to survive, not what we need to thrive. Those trying to put on muscle need between 1 and 2 grams of protein per goal body weight.
Some studies suggest that we can’t absorb more than 35 grams or so at a time, so it’s good to space your protein out between meals. Because protein is satiating, you tend not to want to snack between meals, which is a bonus for staying in our fat-burning zone longer.
Of course, quality matters. If you are eating factory-farmed meat from animals raised in terrible conditions and who were given antibiotics, GMO corn and soy and had high-estrogen levels to keep up milk production, etc., you are not getting the benefits you think you are. In fact, you may be doing pretty harmful things to your body, not to mention the animals and the environment.
Can you be vegan and get the protein you need?
Yes and no. I’ve been vegan and felt great until I didn’t, because I wasn’t doing it properly. I lost muscle mass, my hormones were disrupted and I wasn’t getting all my vitamins and minerals. This was before I became a health coach.
To get the essential amino acids we need from vegan sources, we’d need to eat A LOT of them each day, something that would take a lot of calculating and work to maintain. It can be done, but you may need to supplement with a lot of protein powders and other processed vegan protein sources to do it. So, it’s up to each individual how they want to approach it. I am a fan of getting protein from both vegan and regeneratively farmed, organic pasture-raised and wild animal sources. I tend to recommend nutrition plans that include organic beans and legumes and soy as well as organic and sustainable lean meats for my clients.
Protein Supports Overall Health
Beyond its direct impact on muscle, bone and wound healing, protein also supports various aspects of overall health. It aids in hormone production, enzyme synthesis and transportation of nutrients throughout the body. Protein is also essential for maintaining healthy skin, hair and nails, which can be particularly important as we age. Supplementing with collagen protein for instance is not the best for muscle synthesis but it can be beneficial for our hair, skin and nails. Additionally, consuming protein-rich foods can help manage blood sugar levels, reduce the risk of age-related chronic diseases, and support cardiovascular health.
If you are interested in discussing your personal approach to nutrition based on your goals, reach out anytime.
