Protein and Active Ageing: A Critical Connection
A closer look at how dietary protein supports muscle health in active seniors.
The study titled "Dietary Protein Considerations to Support Active Aging" by Benjamin T. Wall, Naomi M. Cermak, and Luc J. C. van Loon (PMID: 25355192) addresses the critical role of dietary protein in maintaining muscle mass and function as individuals age.
Key Points
Objective
The study aims to explore how dietary protein intake can support the maintenance or increase of skeletal muscle mass in older adults, particularly those who are active.
Background
Sarcopenia, the age-related loss of muscle mass, poses significant health risks, including frailty and metabolic diseases.
Maintaining an active lifestyle can mitigate muscle loss, but older adults often exhibit a blunted muscle protein synthesis response to dietary protein.
Findings
Anabolic Resistance: Older adults experience "anabolic resistance," characterised by a diminished response of muscle protein synthesis to protein intake. This can be overcome through physical activity performed close to protein consumption.
Protein Timing: Consuming protein shortly before or after exercise enhances muscle protein synthesis significantly compared to consuming it at other times.
Protein Quantity: Older individuals may require higher amounts of protein (around 35–40 grams) per meal to stimulate muscle protein synthesis effectively, compared to younger adults who benefit from approximately 20 grams.
Meal Frequency: Distributing protein intake across multiple meals (4-6 smaller meals) throughout the day is recommended to maximise muscle protein synthesis rates.
Type of Protein: High-quality proteins, such as whey, are particularly effective in stimulating muscle protein synthesis in older adults.
