A study published in the journal American Journal of Physiology-Endocrinology and Metabolism found that older adults need to consume more protein than younger adults in order to build muscle. The study, which was conducted by researchers at the University of Arkansas for Medical Sciences, involved 40 older adults who were randomly assigned to consume either a high-protein diet or a normal-protein diet for 12 weeks.
The results of the study showed that the adults who consumed the high-protein diet had significantly greater gains in muscle mass and strength than the adults who consumed the normal-protein diet.
The researchers believe that this is because older adults have a reduced ability to synthesize protein, which is the process by which the body builds muscle tissue.
This study provides further evidence that older adults need to consume more protein than younger adults in order to build muscle. If you are an older adult who is looking to build muscle, you may want to consider increasing your protein intake to 1.2-1.5 grams per kilogram of body weight per day.
Key Findings
- The high-protein diet that was consumed in the study contained 1.2 grams of protein per kilogram of body weight per day.
- The adults who consumed the high-protein diet gained an average of 2.3 kilograms (5 pounds) of muscle mass over the course of the study.
- The adults who consumed the high-protein diet also increased their leg press strength by an average of 17.4 kilograms (38.4 pounds).
The study was relatively small and more research is needed to confirm the findings. However, the results suggest that increasing protein intake may be an effective way for older adults to build muscle.
If you are an older adult who is interested in increasing your protein intake, there are a few things you can do. First, you can add more protein-rich foods to your diet, such as lean meat, fish, eggs, dairy products, and beans. You can also consider taking a protein supplement.
When choosing a protein supplement, it is important to choose one that is high quality and low in sugar. You should also make sure to read the nutrition label carefully to ensure that the supplement is a good fit for your individual needs.
With a little planning, you can easily increase your protein intake and start building muscle.
Recommendations
- Eat a protein-rich breakfast every day.
- Add protein to your snacks, such as nuts, seeds, or Greek yogurt.
- Include a protein source at every meal.
- If you are using a protein supplement, mix it with water or milk instead of juice.
- Spread your protein intake throughout the day.
By following these tips, you can ensure that you are getting enough protein to support muscle growth and repair.