Proteins against muscle weakness in old age
Approximately 30-40% of muscle fibers may be lost by a person by the time they reach 80 years old as muscles gradually atrophy
Over time, it’s known that muscle mass decreases, which is a crucial factor for a person’s functional abilities. It’s important for a person to maintain their strength at satisfactory levels as it’s a valuable component of a quality life and has an impact even on simple daily activities, such as taking out the trash or climbing stairs.
The changes that occur in muscle tissue over time are somewhat inevitable, but there are ways to strengthen the body for a better quality of life. In individuals aged 65 and above, adequate proteins intake is necessary to address sarcopenia, protect muscles, and reduce the likelihood of instability and injuries that can have serious implications for the body and health.
If the appropriate amount of protein is not consumed, the body begins to draw from its own reserves, namely muscle tissue. It was previously believed that high protein intake led to bone loss and burdened the kidneys, both of which are particularly dangerous for the elderly. It has now been proven that higher protein intake benefits bone health and that higher protein intakes, up to 35% of daily calories, are only risky for the elderly if they already have some form of kidney pathology.
Therefore, we understand that even though muscle loss is inevitable over time, inadequate protein consumption can be a factor that leads to this loss much more quickly.
Diet rich in proteins for the elderly
Dietary habits have changed today, with a trend towards a more natural diet free from preservatives and other additives. Scientific research focuses on how these changes will affect people’s lives and muscle function in the coming years. However, there is another significant change in lifestyle as generations pass. Compared to their parents and grandparents, tomorrow’s elderly will have spent their lives doing much less physically demanding work, which may increase the risk of obesity and lifestyle-related diseases.
As the global population continues to age, one of the most important questions we face now is: how can we help the elderly maintain their independence for longer? The answer has much to do with proteins in their diet.
Recent studies have shown that the elderly need higher amounts of protein than the general population to maintain muscle mass and prevent sarcopenia. Specifically, it is recommended to consume 1 to 1.5 grams of protein per kilogram of body weight per day, a target that in many cases is not met by European citizens. This can happen for various reasons such as:
- Low appetite/anorexia
- Mobility/cognitive difficulties
- Difficulty in purchasing or preparing meals for any reason
- Financial constraints
Dr. Donald Layman, Ph.D., a protein researcher and honorary professor in the Department of Food Science and Human Nutrition at the University of Illinois, argues that ensuring an adequate amount of high-quality protein can help in the aging process. Animal sources of protein are the highest quality protein in the diet and usually provide the highest amount of leucine, the essential amino acid that, as Mr. Layman says, is key to muscle synthesis. It has been found that whey protein is particularly rich in leucine.
What is leucine and where does it help?
Leucine is an essential branched-chain amino acid (BCAA) along with isoleucine and valine. Amino acids are the building blocks of proteins and those that cannot be synthesized by the body are termed essential, meaning they must be obtained through diet.
Compared to the other two branched-chain amino acids (BCAAs), leucine is the most potent activator of protein synthesis. Research suggests that leucine, when combined with exercise, increases muscle mass, enhances metabolism, and stabilizes blood sugar levels. Several studies have been conducted to determine the extent to which leucine aids in activating muscle protein synthesis in the elderly, as cells become increasingly resistant to protein synthesis activation during aging.
Therefore, research indicates that the elderly require double the amount of leucine compared to younger adults. This is explained by both the cells developing resistance and the fact that leucine is retained in the intestine in the elderly, limiting the amount circulating in the blood.
Work out with weightlifting in old age
Exercise in old age is particularly encouraged by healthcare professionals worldwide. Exercise can delay or even reduce signs of aging in an individual. The benefits it offers to elderly individuals are numerous, enhancing not only their physical but also their mental and emotional health.
A recent study showed that weightlifting is associated with a reduced risk of premature death from any cause, with the sole exception being cancer. Furthermore, the study suggests that a combination of weightlifting and aerobic exercise further reduces the risk.
Specifically, researchers from the University of Iowa, led by Dr. Jessica Gorzelitz, analyzed data from nearly 100,000 individuals with an average age of 71, of whom approximately 28,500 died over a decade. The results of the study, published in the British Journal of Sports Medicine, revealed the following: weightlifting was associated with a 9% to 22% lower risk of death, depending on its frequency of use. For example, engaging in weightlifting one or two times a week resulted in a 14% reduction in the risk of death. For those who combined weightlifting with aerobic exercise, the reduction was significantly greater, ranging from 41% to 47%.
For the purposes of the study, nearly one in four participants (23%) engaged in weightlifting to some extent, with 16% doing so regularly (one to six times per week), and finally, one in three (32%) engaged in aerobic exercise.
Consumption of sheep and goat whey protein during old age is an excellent choice as it meets the increased needs of this population group. Factors beyond age, such as exercise, can influence the amount of proteins an elderly person needs. Real Greek Whey 80 can be part of the elderly’s diet, helping to fill any nutritional gaps naturally without additives and preservatives.
In addition to the benefits of protein consumption in older individuals mentioned above, there are several practical advantages of whey protein isolate:
- It is easy to consume as it can be mixed with water, tea, juice, coffee, and any other beverage.
- Due to its origin from goat milk whey, it is easy to digest.
- It helps immediately meet nutritional goals and contributes to overall health and well-being.
- It may increase the feeling of fullness.
- It adds variety to the diet.
* All texts on realgreekdairies constitute informative content aimed at informing and promoting a healthy lifestyle in conjunction with a balanced diet. For specific cases and additional advice, it is advisable to always consult your doctor or nutritionist.
