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Protein is essential for muscle growth and maintenance, and it can help prevent muscle loss during weight loss. The body needs protein to build and repair muscle tissue, and it is particularly important for older adults experiencing age-related muscle loss or sarcopenia. Studies suggest that a high-protein diet, combined with strength training, can help retain and build muscle mass. Additionally, protein supplements, such as shakes and powders, are popular options for those looking to combat muscle loss and support their fitness goals. While protein is crucial for muscle health, it is important to note that very high protein intake may have adverse effects, and individual protein needs can vary.
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What You'll Learn
Protein and weight loss
Protein is one of the three nutrients that the body needs in large quantities. It is essential for building and maintaining body tissues and muscle. Muscles are made of proteins, and their growth and maintenance rely on a balance between muscle protein synthesis (building) and muscle protein breakdown (degradation). When this balance is disrupted, either due to lack of exercise, poor nutrition, or illness, muscle atrophy sets in.
Protein can help the body repair after injury and plays a key role in the growth, renewal, and healing process in your cells, making it the building block of your tissues and organs. It also plays an important role in exercise recovery, helping your muscles recover, repair, and regrow, which can contribute to building lean muscle mass.
Protein is essential for weight loss. One of the challenges for people trying to lose weight is maintaining lean body mass while getting rid of excess fat. Studies suggest that protein shakes support muscle gain and help retain muscle mass during weight loss. For example, one study involving 40 men found that those on a high-protein diet, supplemented with protein shakes, lost more fat and gained more muscle when they incorporated strength and cardio training. Another study found that a 35-gram dose of whey protein was sufficient to stimulate a maximal acute response of myofibrillar fractional synthesis following short-term energy restriction in overweight, postmenopausal women, and thus may provide a per-serving protein recommendation to mitigate muscle loss during a weight-loss program.
According to Dr. Anastasia Kalea, "The holy grail of a successful weight-loss intervention is to find a way to maintain LBM. Therefore, weight loss strategies that protect lean body mass are of value."
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The role of protein powder
Protein is one of the three key macronutrients, along with fats and carbohydrates, and plays a critical role in numerous physiological processes in the body. It is a building block for cells, organs, and tissues. Eating protein can help increase muscle mass, strengthen bones, and promote weight loss.
The Recommended Dietary Allowance (RDA) of protein is 0.8 grams per kilogram of body weight per day for healthy individuals. However, active individuals attempting to optimise training adaptations may require a higher protein intake of 1.4–1.6 g/kg/day. Men, in particular, need adequate amounts of daily protein to help manage age-related muscle loss, called sarcopenia.
Protein powders have become a popular way to meet daily protein requirements, with sales valued at 4.7 billion U.S. dollars in 2015. They are often used as a post-workout supplement to support muscle recovery and repair. The American College of Sports Medicine suggests consuming 15 to 25 grams of protein within one hour after vigorous exercise. A protein powder drink made with water or milk and a scoop of powder is easily digested and absorbed, providing needed hydration.
While protein powders can be a convenient way to increase protein intake, it is important to note that most of an individual's protein should come from food sources. Animal proteins like lean beef, poultry, and fatty fish provide B vitamins, vitamin E, iron, zinc, and omega-3 fatty acids. Plant-based proteins like beans, nuts, and soy contain phytochemicals, anti-inflammatory flavonoids, and fibre, which support a healthy gut microbiome and immune system.
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Resistance training and protein
Resistance training is an effective way to prevent muscle loss, especially when combined with protein intake. Resistance training strengthens and maintains the major muscle groups, and it can be done anywhere, with or without equipment. For optimal results, it is recommended to do strength training two to three times a week, pushing to the point of not being able to do another repetition. Some examples of exercises that use body weight as resistance include pushups, squats, planks, hip lifts, and dips.
Protein is a crucial macronutrient that plays a key role in muscle growth, renewal, and healing. It is recommended that adults consume 10% to 35% of their calories from protein to prevent protein deficiency. Research suggests that protein can help muscles recover, repair, and regrow, contributing to building lean muscle mass.
Several studies have examined the effects of combining resistance training with protein intake. One study found that consuming 35 grams of whey protein, with or without resistance exercise, stimulated muscle protein synthesis and may help mitigate muscle loss during weight loss. Another study found that resistance-trained individuals in a caloric deficit required more protein to prevent the loss of lean body mass, with optimal daily protein intake in the range of 2.3–3.1 g/kg FFM.
Additionally, resistance exercise training stimulates the transcription of genes and the accrual of new muscle proteins. When resistance exercise is performed before protein ingestion, there is a synergistic effect, resulting in the accretion of skeletal muscle protein, known as hypertrophy. Consuming protein before and/or after a workout can significantly increase muscle protein synthesis and positively influence recovery processes for resistance training.
In conclusion, resistance training, when coupled with adequate protein intake, is a powerful tool for maintaining and building muscle mass, preventing muscle loss, and improving overall physical function.
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Age-related muscle loss
Protein is essential for building muscle, and older people need to eat more protein to get the same muscle-building response as younger people. The body's mechanisms for producing new muscle require regular stimulation, which happens when we eat protein. However, these mechanisms are less efficient in older people, so they need to eat more protein and spread their intake evenly across meals to maximise the benefits of protein for muscle mass. For instance, older people should eat more protein at breakfast and lunchtime, as most people eat proteins fairly unevenly throughout the day.
Research suggests that whey protein is particularly effective for building muscle in older adults, more so than plant-based proteins or casein. Other sources of protein include meat, fish, eggs, and soy protein isolate. In addition, vitamin D, creatine, and omega-3 fatty acids can improve muscle growth in response to exercise.
While consuming enough protein to support muscle gains is important, too much protein can lead to health issues. Consuming more than 0.907 grams of protein per pound per day, or roughly more than 150 grams per day for a 165-pound person, can be harmful and cause dehydration or aggravate kidney problems.
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Sources of protein
Protein is an essential macronutrient that plays a key role in the function and structure of your cells, tissues, and organs. It is a building block for bones, cartilage, muscle, blood, skin, enzymes, hormones, and vitamins.
Protein can be obtained from both plant and animal sources. While animal protein has been shown to have more benefits for bone health, it is important to consume protein from a variety of sources for optimal health and nutrition.
Animal Sources:
- Meat: Chicken, turkey, beef, pork, and lamb are good sources of animal protein.
- Dairy: Milk, yoghurt, cheese, and eggs are dairy products that contain significant amounts of protein.
- Seafood: Fish, shrimp, and other seafood are rich in protein and can be a good alternative to meat.
Plant Sources:
- Legumes: Beans, lentils, chickpeas, and peas are part of the legume family and provide plant-based protein.
- Nuts and Seeds: Almonds, peanuts, walnuts, pumpkin seeds, and sunflower seeds are examples of nuts and seeds that contain protein.
- Soy Products: Tofu, tempeh, and soy milk are soy-based products that offer a complete source of plant protein.
- Grains: Quinoa, farro, and buckwheat are examples of grains that provide protein and can be a good alternative to traditional carbohydrates.
It is important to note that the recommended daily intake of protein varies based on age, gender, and individual needs. For example, adults are recommended to consume 10% to 35% of their calories from protein, while older adults may need to increase their intake to one gram of protein per kilogram of body weight to maintain muscle mass.
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Frequently asked questions
Yes, protein helps to prevent muscle loss. Protein is one of the three nutrients that the body needs in large quantities and is essential for maintaining and building body tissues and muscle.
The Recommended Dietary Allowance (RDA) for most healthy individuals is 0.8 grams of protein per kilogram of body weight. For example, a 150-pound person should consume about 55 grams of protein daily, while a 200-pound person would need approximately 70 grams.
Protein can be sourced from both animals and plants. Good sources of animal protein include meat, dairy, and eggs. Plant-based proteins include some vegetables, grains, and legumes.
In addition to preventing muscle loss, protein helps the body maintain its structure and controls various functions in the body and its cells. Protein can also help with weight loss, muscle gain, and exercise recovery.
Yes, according to Dr. Hu, consuming very high amounts of protein per day (2 grams per kilogram of body weight or more) may be associated with an increased risk of chronic diseases and mortality.
