Maintaining muscle mass and bone density is crucial as we age, and understanding the role of protein intake for bone health is key to staying strong and aging well. As we age, our bodies undergo a number of changes that impact our health, strength and overall well-being. The natural decline in muscle mass and bone density is among the most prominent of these changes.
This in turn, leads to decreased mobility, increased risk of injuries and numerous other age related concerns. While many people who are getting older believe they eat well, the one macronutrient that continuously seems to be overlooked is protein.
Contrary to popular belief, protein is more than just a supplement for bodybuilders. It is an essential component of every cell in our body and its importance only increases with age.
Essential roles include:
- preserving muscle mass and bone health,
- supporting immune function and
- aiding in recovery.
Read on as we deep dive into why protein is so important as you get older, and how you can ensure you are getting enough to enhance your golden years.
Protein intake and its benefits
The Prevention of Sarcopenia
From as early as our 30’s, the age-related decline of muscle and strength begins. This continues and accelerates past our 60’s. Decreased mobility, higher risk of falls and reduced quality of life are amongst the implications of muscle loss. Consuming adequate protein amounts will provide necessary building blocks or amino acids to repair and maintain muscle tissue. It will also help to avoid the effects of age related decline in muscle.
Maintaining strength and function
Avoiding the loss of skeletal muscle is one thing to focus on, but maintaining and the strength and muscle function is just as important. Without adequate protein intake (along with frequent PT sessions of course), daily activities such as walking, climbing the stairs and carrying the groceries can become difficult. In addition to having strong muscles, this also means better joint health, improved balance which in turn means a reduced likelihood of injuries.
Increased bone health
As we age, our bone density naturally decreases. This is especially true in women post menopause, which can lead to osteopenia and osteoporosis. Bone health can be improved with adequate protein intake as the muscles support the structure and function of bones. In addition to protein, maintaining regular vitamin D and calcium intake can help to slow bone loss and reduce the risk of fractures.
Improved Immune Function
Antibodies are produced from the immune system to identify and neutralise foreign invaders like bacteria, viruses and toxins. As antibodies are made from amino acids (the building blocks of all protein that we consume), protein plays a vital role in neutralizing infections. White blood cells which fight pathogens are also made by proteins. As a result, proteins are essential to a healthy immune system and in turn reduced risk of sickness.
Structure and recovery
Protein forms a framework for many parts of the body for example the keratin found in hair. An essential to aging adults as their hair and structure begins to deteriorate. As you age, your body’s ability to heal also slows down. Eating enough protein can help to speed up the healing process for wounds, surgeries and injuries.
So how much is enough?
The current Australian recommendations for protein intake is 0.75g/kg bodyweight for 51-70 year olds. This increases to 0.94g/kg bodyweight at 70+. There are plenty of discussions however suggesting that these recommendations are too low. What is just as important is the timing of protein intake and creating a positive nitrogen balance. Positive nitrogen balance refers to protein synthesis being more prominent than protein breakdown in the body.
As discussed before, body protein content and lean body mass both deteriorate with age. Many chronic diseases are often associated with these effects. A way that this can be stopped is by following the nitrogen balance method. Factors that affect this include factors of energy balance and the time at which protein is consumed.
Essentially, taking protein regularly, every 2-3 hours is the best way to consume it. This means spreading protein intake out throughout the day rather than having it all at once will make it more efficient at keeping a positive nitrogen balance and therefore keeping muscle mass up.
Protein intake for bone health – In summary
It is clear that protein is an essential nutrient for life, providing healthy muscles, strong hair and nails, acting as an enzyme, transporting important molecules around the body and everything in between. It is not just enough to eat enough, but taking 20-30g every few hours and obtaining a positive nitrogen balance will be most beneficial to maintain muscle mass as you age.
Want To Learn More?
Our blog
Is the first point of call for all things health and fitness. Click for hundreds of recipes, articles and hints all aimed to make your health and fitness journey as simple as possible. You don’t want to miss it!
Stay in touch
Over the last 7 years Authentic Personal Training has established itself as a leading health and fitness studio on the Lower North Shore. We are incredibly proud to announce that we have been voted The Best Fitness Business on The North Shore for 2019.
Join us on our Facebook page:
https://www.facebook.com/authenticpersonaltraining/
To book a complimentary Personal Training Session with one of Sydney’s most experienced Personal Trainers, simply fill out the form below
