Maintaining independence, quality of life, and health is crucial for aging adults. Major threats to aging successfully include decreased bone density, decreased muscle mass, strength, and muscle function. One nutrient these all have in common is protein (especially the essential amino acids). Let's look at the role protein plays in many of our body systems.
Muscle- In a very simple explanation, protein plays a dual role in the development and maintenance of muscle tissue. The consumption of the active components of protein (essential amino acids) signal the body to produce muscle. These same essential amino acids are also used in the production of proteins that become muscle tissue.
Bone- We think of bones as being solid, rigid structures. However, our bones are part of a complex framework of living tissue. Sure, calcium is a large part of what makes up bones, but protein actually makes up almost 50% of bone volume and about 33% of its mass. Taking this into consideration, it is easy to see that bone health would be strongly connected to adequate protein intake.
Immunity- Essential amino acids have long been proven necessary to maintain optimal immunity by regulating the activation of T lymphocytes, B lymphocytes, natural killer cells and macrophages, as well as the production of antibodies.
Nervous System- The vast majority of molecules in the brain and nervous system are made from amino acids. Growth hormone, dopamine, serotonin, GABA, epinephrine, norepinephrine, and glutamate are all amino acid based. If there are amino acid deficiencies in the brain, then there cannot be adequate production of these protein molecules. Many types of "mental illness" have been helped by simply increasing protein intake.
Traditional dietary protein recommendations have been based on studies that estimate the minimum protein intake necessary to maintain nitrogen balance, but these studies do not measure any physiological endpoints relevant to healthy aging. The Estimated Average Requirement recommends 0.3g/lb/day. the Food and Nutrition Board recommends 0.36 g/lb/day for all adults over 18 years of age, which is based on studies that estimate the minimum protein intake necessary to avoid a progressive loss of lean body mass.
However, experts in the field of protein and aging recommend a protein intake between 0.55 and 0.9g/lb/day or higher for elderly adults. There are many published results that indicate a documented or potential beneficial effect of increasing protein intake in aging adults. The data shows that aging adults, compared to their younger peers, are less responsive to lower doses of amino acid intake, but that this responsiveness can be overcome with higher levels of essential amino acid (the usable part of protein) consumption. According to the Health, Aging and Body Composition Study, individuals in the highest quintile of protein intake had 40% less loss in lean body mass than those in the lowest quintile of protein intake, all other factors being equal.
There is abundant evidence that protein plays an important role in the prevention of many chronic diseases, including diabetes, osteoporosis, and obesity. Increasing evidence suggests older individuals require a higher concentration of amino acids compared to younger individuals to reach the minimum threshold to elicit the growth of muscle. In contrast to historical recommendations to limit protein intake to 25g/meal (measuring nitrogen balance as the indicator of optimal protein consumption), there are numerous studies showing that protein amounts higher than that do actually show benefit due to decreased protein breakdown and extra production of tissue protein.
So now comes the big question. If I weigh 150lbs., how can I possibly consume 150 grams of protein every day?
Make sure you are eating quality protein. Protein sources from highest available to lowest available essential amino acids:
Eggs- 18 eggs = 150g usable protein
Animal Protein- (16 ounces meat=50g usable protein) Fish, Beef, Chicken, Pork 1lb=150g protein
Plant based protein- (22 ounces = 150g usable protein) Lentils, chickpeas, black beans, quinoa, etc
Protein Powders - (350-750gm various protein powders= 150g usable protein)
Trying to eat the recommended amount of protein can be a challenge if you eat a diet high in carbohydrates. (That is the topic for another day) Try increasing protein and decreasing carbohydrates. (You may even find yourself losing weight and being less hungry.) You also may consider taking an essential amino acid supplement. There are many available on the market. My personal choice of EAA's is Perfect Amino, by Bodyhealth. They make a palatable powder as well as coated tablets. These supplements are 99% usable protein, so they are a great way to shore up any protein intake deficiencies. You may find this product online, and we also offer this and many other supplements at our studio.
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