Previous research has shown that consuming enough protein is a good way to help with age-related declines in muscle mass. But a question remained: How much should you have every day, particularly if youre older?
Korean researchers set out to find the answer. A study just published in Nutrients looked at 96 older men and womenaged 70 to 85 yearsseparated into three groups for 12 weeks.
After having their usual protein intake recorded, one group consumed 0.8 grams per kg of their body weight in protein dailythe recommended dietary allowance (RDA). The second group had 1.2 grams per kg, and the third had 1.5 g per kg each day. All groups were asked to maintain their usual levels of physical activity.
They found that those who had increased their protein amount by just 0.54 g per kg showed significant changes in muscle mass among the men, but not among the women. However, the researchers did reference several previous studies that found links between increased protein consumption and muscle mass for women, especially those that included exercise as part of the research.
Also, they noted that other studies suggest that older women require more protein to increase muscle mass than older men because of the difference in anabolic resistancethe way protein synthesizesbetween men and women.
So how much should protein should you consume? According to this study, if youre an older man, bumping up your protein intake by just an extra 0.5 gram per kg of body weight could have a considerable effect. And if youre a woman, aim even higher.
For example, one small study in the American Journal of Clinical Nutrition suggests older women could benefit from eating nearly 30 percent more protein than current nutrition guidelines recommend as a way to maintain and build muscle mass.
Increased muscle mass, which can also be boosted through regular exercise, is not just important for strength as you age, but also mobility, explained Belinda Beck, Ph.D., professor in the exercise and sport department of Griffith Universitys School of Allied Health Sciences.
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Recently, Beck led a study on older women that focused on higher-impact activity like jumping and running, and found it improved both muscle mass and bone density. She told Runners World that these are crucial for maintaining functionality as we age.
Often, were led to believe that frailty and mobility limitations are just natural outcomes of aging, and even some healthcare practitioners have that belief, she said. But it really doesnt have to be that way. It doesnt matter how old you are right now, if you start focusing on building muscle mass and bone density, you're going to see benefits.
Poultry, lean beef, fish, tofu, beans, eggs, Greek yogurt, cottage cheese, and lentils are a few foods you can add to your diet that are high in protein to help stop your muscle mass from declining, so you can keep running strong and injury-free for years to come.
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As You Age, Heres How Much Protein You Need to Boost Your Muscle Mass - runnersworld.com
