What it is:
Maintaining longevity and health is more dependent upon protein than you might realize. Our muscles play a crucial role in keeping us metabolically healthy and functional. Muscle itself is metabolically active, contributing significantly to maintaining a healthy weight. Without the correct protein intake, our body may break down muscles and borrow the proteins from there.
The term sarcopenia describes the gradual decline in muscle mass and function that occurs with age. After the age of 40 years, it is common to observe sarcopenia in both males and females. However, we may mitigate the decline by maintaining muscle mass. Protein intake and resistance training are the most crucial elements for preserving muscle and, therefore, quality and quantity of life.
A protein-centric focus, without being extreme, can help support muscle protein synthesis (MPS), which is the process of building and repairing muscle tissue. The rate of MPS changes as we get older. In our youth, it is primarily driven by hormones, but as we age, we rely more and more on adequate protein intake and regular resistance exercise to support muscle maintenance and growth.
Purported claims:
Proteins have an array of functions and are involved in almost every cellular process, including but not limited to:
Hormones and neurotransmitters
Structure, signaling, and transport
Enzymes and coenzymes
Binding and motor functions
What the science says:
Protein is a nutrient formed from multiple iterations of amino acids. The amino acids are selected and reformed within the body for use in every tissue, from organs to bones. However, it is not the favored energy source, except in the event of inadequate consumption of carbohydrates or fats. But it is essential for building muscle mass and maintaining muscles, especially when combined with resistance training.
Our cells' constant turnover requires protein intake, for although we do recycle, we also need to replace it. Protein is necessary to repair DNA in our cells to continue functioning and replicating correctly. Errors in DNA copying from one dying cell to the next generation of functioning cells can be mitigated by healthful protein habits and a muscle-centric focus.
When building healthy eating patterns, protein is satiating and can be used to keep you full and satisfied. The order you consume it and the spacing of amounts in meals can be advantageous to your eating habits, especially having an effect on how glucose is absorbed. Not only is protein a buffer in meals, but having higher amounts of skeletal muscle can help with how glucose is absorbed from the bloodstream and stored. This can help with insulin resistance and utilization.
Amount
The current RDA (recommended daily allowance) is 0.8 g per kg of body weight (g/kg/bw). However, recent research has shown this number to be inadequate. In the current literature, 1.6g of protein per kg of body weight (0.73 g/lb/bw) per day has proven optimal for gaining and maintaining muscle mass.
For body recomposition, having higher protein levels is crucial without consuming excess calories, as this will allow you to build muscle and not increase body fat. Supplements like whey powder are often an area people go wrong in since they forget that adding extra protein may also add excess calories. Plus, gaining muscle has an exponential payback since muscle cells have a higher rate of metabolic activity, so the more you gain, the higher your metabolic rate, and the more calories you burn.
You may have heard the caveat that we can only absorb ~30g of protein per meal. However, this threshold has been disproven as the papers that stated the information wrongly concluded that protein over 30g was excreted and not utilized. Recent research has shown that if you’re using more protein, such as during muscle growth or in those who require higher levels (older adults, injured, etc), although you will be breaking down and expelling more protein, you’ll also be requiring higher levels to replace and maintain those amino acids. This is where the myth of 30g occurred as they were taking measurements that looked at the protein that was expelled from the body, not recognizing that although more was expelled, more was also being used.
This is different from splitting your protein into smaller portions throughout the day. For example, if you know your total daily intake of protein is 120g/day, then dividing it into four meals at 30g of protein per meal, will maximize your absorption possibilities.
For example, 4oz of chicken (the size of your palm) is ~32g of protein or 2 medium eggs is about 12 grams of protein.
But everyone’s needs differ. One study (Moore, 2015) showed that at a younger age, ~0.25g/kg/bw was sufficient to stimulate muscle protein synthesis (MPS), but as we age that need can reach around 0.4g/kg/bw. Therefore, recognize that timing and overall amount matter, but individual needs matter more. So understanding your goals and working with your Client Advocate can help you build the best body possible.
Supplementing
Prioritizing whole-food protein sources like chicken or fish is sufficient for muscle growth in the general population. Eating various proteins has massive benefits for our microbiome, maintaining nutrient balance and allowing for flexibility in our busy lives. Different tissues prefer different amino acid combinations, so sourcing from a wide variety is essential.
However, getting the optimal amounts of protein can be challenging as life is busy, and sometimes a little assistance can keep you on track toward your health goals. Although whole foods are certainly the top-tier to focus on, once you’ve figured out how to fulfill most of your needs, you can look towards items such as Whey protein powder, which can give you the next boost.
If you’re unable to source enough protein in your daily intake from whole foods, you might use supplements. When choosing your supplement, aim for simple ingredient lists with fewer fillers or added components like sugar or sweeteners. When choosing plant-based proteins, select items that combine protein sources, such as rice/pea isolates, to ensure it contains the complete amino acid profile.
Remember to source from a trusted vendor, as the FDA does not regulate supplements, and manufacturers do not have to prove their effectiveness, accuracy of labeling, or safety. Therefore, the powder you’re taking may not contain what it says. And even if it does, it might have contaminants like heavy metals. Please contact your Client Advocate regarding our supplement program to find the best-sourced items.
Although essential amino acids must come from our daily protein intake, they do not need to be consumed all in one batch. Our bodies are very clever at selecting and holding the pieces required for each process. Therefore supplementing EAA or BCAA is not necessary. As long as protein requirements are met, where intake includes the correct amounts of all essential amino acids, MPS will be maximally stimulated. Furthermore, excess BCAA intake can even hinder the accumulation of other amino acids.
Creatine Supplements
Creatine supplementation may benefit those looking to increase their athletic performance and who find it difficult to source from whole foods. However, the body's cells can utilize creatine in a limited capacity, and excess creatine is excreted through urine. If you wish to find out more about dosing and loading a creatine supplement, you can check out our blog posts, ‘Creatine Supplementation & Food Sources’ or ‘Creatine & Performance Training’.
Leucine Supplements
Leucine is an essential amino acid deemed most important for MPS. This is due to its muscle growth-stimulating nature. However, research has shown that whole food protein and complete protein supplements (Moore, 2008), such as whey, also maximally stimulate MPS especially in conjunction with strength training.
One benefit of concentrated nutrients, such as Leucine, is that it allows us to target specific goals without added calories. For example, if you wanted to focus on Leucine, animal proteins like chicken or whey powder are ~3g per ~190 kcal. However, vegan-friendly options, like beans or peas, have Leucine at ~3g per ~425 kcal. Therefore, obtaining the desired muscle growth as a vegetarian or vegan can be challenging without using supplements. For an omnivore, who wants to follow a whole-food diet and encourage muscle protein synthesis, it’s easier. Still, it takes focus, a little learning, or a healthcare professional, such as a dietitian to create a plan for you.
The most prolonged period we go without protein intake is the ~12 hours of nighttime. So pre-sleep protein and breaking-our-fast in the morning, may help to slow muscle breakdown and switch on muscle protein synthesis. This is also why spacing our protein out (~30g per meal) benefits muscle growth and maintenance. Recent studies (Trommelen, 2016) have also shown promise in pre-sleep protein for improved muscle protein synthesis as an additional tool for exercise training.
One of the critical components in muscle maintenance is a consistent strength training schedule. Our bones, brains, and muscles all benefit from a balanced combination of muscle exertion and protein intake. No matter your source of protein, combining it with resistance training is crucial.
Our take:
So, there are many reasons to build a better understanding of the connection between protein and your muscles. And although you can begin at any age, prioritizing balanced protein consumption and incorporating resistance training exercises early in our lives allows us to form healthy habits. Aim for ~1.6g of protein/kg/bw (0.73 g/lb/bw), but speak with your Client Advocate for your exact needs.
A healthy lifestyle promotes restorative aging, maintains muscle mass, and supports overall well-being. It can take years of trial and error to determine what works for you and what you can uphold long-term. A health professional can help accelerate this process, but education, discipline, and a desire to follow through are also required. Protein should be a priority but not a sole focus.
Will this benefit you?
Yes. But focus on the large items first that will make the most impact and hone in to build-up your health. For example:
Tier 1: Whole foods in a wide variety of sustainable, well-sourced items.
Quality, Quantity, and Timing
Tier 2:
Protein powders - Whey or a mixed vegetarian equivalent
Creatine for performance
Organ Meats (Liver, Kidney)
Tier 3: Micronutrient hyper-focus - Understanding multivitamins, EAAs, or Leucine content in whole foods.
Still curious to try it? If you do, here’s what to keep an eye on:
Be wary of acid-neutralizing medications such as Tums. Our stomach is the beginning of protein digestion. The stomach acid releases the amino acids from their structure, but if medications such as antacids (treat heartburn) are being consumed, this can prevent the proper breakdown and absorption of protein.
An area that has had some caution is whether excess protein may be exhaustive to kidney function. However, there is no research to suggest a high protein diet burdens a healthy individual, and current research, such as in the Nurses' Health Study, has shown no issues.
Protein sourcing recommendations:
Whether vegetarian or omnivore, choose a variety of proteins throughout your day to gather all the correct building blocks.
Optimal proteins:
Lean, organic, grass-fed meats or wild game
Free-range poultry and eggs
Sustainable low-mercury fish or seafood
Organic nuts, seeds, beans, legumes, and whole grains
References and additional reading:
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