I’ve blogged about this subject before, but after some productive focus on this area, I wanted to remind readers that this is an easy and highly effective practice to introduce into your wellness regime. Double down on protein.
From the age of around 40 muscle mass begins to slowly deteriorate. We can lose 3-5% of muscle per decade from our mid-thirties. By the age of sixty we can lose up to 15% of our muscle mass, and this can easily double to 30% by the age of seventy. It’s a huge factor when considering overall health and quality of life. Human nature being what it is, we can drift into exercising less when we should be doing more. In addition, we have a tendency to under-consume protein. Focusing on exercise and protein supplementation can make a profound difference. As well as doubling down on protein, I add creatine to my daily diet, and I will explain why in this short blog
The Importance of Muscle Mass and Strength in Aging
The term for loss of muscle mass and strength is sarcopenia. It can lead to reduced mobility, increased risk of falls, and a general decline in quality of life. Regular strength training and load-bearing exercise help to combat sarcopenia, but nutrition also plays a critical role in supporting muscle health.
It’s worth noting that a regime that supports muscle health has an important secondary benefit of supporting bone health by providing the necessary nutrients for bone repair and maintenance, reducing the risk of osteoporosis and fractures.
The Role of Protein in Muscle Maintenance
Protein is a vital for muscle repair and growth. As we age, our bodies become less efficient at using protein, making it essential to consume higher amounts to maintain muscle mass. While the recommended dietary allowance for protein is generally set at 0.8 grams per kilogram of body weight per day, we need more as we age, especially when we are hitting the gym regularly. I’ve been fortunate to work with some of the leading sports nutritionists in the world and they advise me to take 2-2.4 grams of protein per kilogram of my body weight per day. That’s a minimum of 200 grams of protein per day for me. Here’s a useful New York Times article on the subject.
A higher protein diet helps stimulate muscle protein synthesis, the process by which the body builds new muscle proteins. Consuming protein-rich foods such as lean meats, fish, eggs, dairy, and plant-based protein sources can provide the necessary amino acids. Distributing protein intake evenly throughout the day, including a protein shake post-workout, can further enhance muscle repair and growth. Double down on protein intake, it’s easy and has great benefits.
Creatine Can Supercharge The Benefits
Creatine is a naturally occurring compound found in small amounts in certain foods, such as red meat and fish. It plays a critical role in the production of adenosine triphosphate (ATP), the primary energy source for muscle contractions. While the body can produce creatine, supplementation can significantly increase muscle creatine stores, enhancing physical performance.
Benefits for older athletes include increased muscle mass and an ability to push more intensely, for longer in workouts. It works particularly well in supporting gym workouts and high intensity workouts, such a sprinting and ergo work.
More recent science has shown an expected benefit in neuroprotective effects, potentially benefiting cognitive function in older adults. That’s an important benefit thrown in as a freebie.
If this all sounds too good to be true, be aware that creatine isn’t some overhyped wonder supplement. There is more solid science on the benefits of creatine than any other supplement. The second piece of good news is that it’s relatively cheap. My advice is to load with 10 grams a day for a week, then maintain at 3-5 grams a day after that.
Bringing It All Together
I’ve been on 200 grams of protein a day, plus 3 grams of creatine, for some time and the benefits are solid. I’m building lean muscle mass and recovering more quickly post-exercise. I even find my sleep to be improved. It took me a while to get into a groove, as I found the concept of 200 grams of protein intimidating. To get this amount you would need to eat 33-34 eggs or 750 grams of steak. I love both of those foods, but not that much. My routine has been to include a decent serving of protein at every meal. I then supplement between meals with protein shakes and high protein kefir yoghurts; doing this early in the day, post-workout, and before bed can contribute 90 grams of protein.
As I said in the title of this post, double down on protein. And sling a bit of creatine into your protein shake. It will not only help you while exercising and recovering from exercise, it will also lay a solid foundation for strength, health and vitality as you age. And it’s not too early to start.