By: Brad Hankins
Though March is national protein month it seems November, with Thanksgiving having a delightful abundance of protein, is also a good month to visit these delicious amino acids. Additionally, protein has recently been getting top billing in nutritional articles and podcasts, which can bring as many questions as answers.
First, protein is one of the three essential macronutrients along with carbohydrates and fats. What makes essential macronutrients essential is our bodies cannot either produce them or produce enough of them. In other words, we must eat or drink them – frequently and in adequate amounts.
Proteins are responsible for building and repairing tissue (to include our nervous system) and muscle as well as providing structure to the membranes of our cells, balancing our body’s acid levels, and are used as the building blocks of enzymes and hormones. In fact, without protein, and the right amino acids derived from it, your body is unable to create many enzymes and hormones. Protein is a big deal – regardless of age.
For those of us enjoying our 60’s, 70’s and beyond protein plays a big role in our health, strength and stamina. Per the Cleveland Clinic, https://my.clevelandclinic.org/health/diseases/23167-sarcopenia , age related muscle loss (sarcopenia) begins in ours 30’s and 40’s and can account for a loss of up to 8% of muscle mass per decade. For the average person this can add up to five pounds of muscle lost every 10 years. This loss of muscle contributes to poor balance and greater fall risk, difficulty walking and climbing stairs, and struggles with daily activities and routine home chores.
To maintain, or regain, muscle size and strength a minimum of two things are needed, 1) adequate dietary protein and 2) exercise – preferably weight training. For both to work it takes informed decision making, a tolerable plan and discipline. Knowing this, a good first question is how much protein is enough.
The USDA RDA for protein is 0.8 grams of protein per kilogram (one kilogram = 2.2 pounds) of body weight per day. A common thought is for those over age 50 this base line should be increased to 1.0 grams per kilogram per day to offset both age related muscle loss and slowed digestion/nutrient uptake. Keep in mind this is the baseline to keep you healthy, not necessarily the specific amount you should be eating if you are exercising frequently. A general rule of thumb for those exercising is daily protein intake should be increased to 1.2 to 2.2 grams per kilogram of body weight per day to adequately support tissue repair and muscle growth.
Determining the exact amount protein needed to meet your daily and fitness needs is as much feel as science. If you are meeting your strength and muscle growth goals, and your post exercise recovery and energy levels are as expected then you are probably at the right protein place.
Regarding which protein source is best, and if you need a protein supplement, my thought is protein should first come from a dietary source that fits well with your daily diet, that you (and your digestive system) can tolerate and meets your fitness and daily activity needs. As with most dietary exploration a good place to begin is with an honest food diary, preferably one that tracks your meals and snacks over a month. You can use a food journal or there are lot of good apps that are click-the-box simple and will also provide great dietary data.
Once you know how much protein you are eating each day and have a baseline range of what your daily protein intake should be, you can calculate if you need a protein supplement. The types and functions of currently available protein powders could, and have, filled volumes. The Cleveland Clinic again weighs in with a concise, informative article on the subject, https://health.clevelandclinic.org/7-tips-choosing-best-protein-powder . As you will see, there are protein powders available for most everyone even if they are lactose intolerant, prefer plant-based protein sources or are looking for a supplement that is gluten free.
This article lightly touches on the basics of protein nutrition and its positive effect on increasing muscle strength and size. For more information on how much of which kind of protein is best for you and how these insights can fit into a comprehensive fitness plan please schedule a visit with a SSYMCA Personal Trainer.
As always, I would enjoy hearing about the challenges and successes of your fitness journey. Please feel free to email me at hankinsb@ssymca.net .
Brad Hankins RN, CPT
