The importance of proteins for your body as you age
There are about 50 known nutrients that contribute to the functioning of your body. These nutrients are divided into two categories; proteins, fats and carbohydrates are macronutrients. Vitamins, minerals and trace elements are micronutrients.
All these nutrients contribute to the physiological functions of humans. They support and regulate all processes that take place in the body, such as building up muscles, bones, cells, organs and blood and are therefore of great importance for your health. Proteins or protein play an important role in maintaining important bodily functions and can even influence your endocrine system.
Function of proteins (protein)
Proteins are building blocks for the body. All proteins that you take in through food are converted into amino acids. The blood transports these amino acids to your liver, which processes them further. From your liver, the amino acids are distributed to tissues in the body that need the protein at that moment. A number of proteins are called essential. Your body cannot make these proteins itself, so you have to get them through food.
Loss of muscle mass due to aging
Aging is accompanied by a progressive loss of muscle mass. In our twenties, more than 50% of our body weight consists of muscles, but this decreases with increasing age to about 25% when we reach an age of 75-80 years. This loss is often accompanied by a similar increase in body fat. It is therefore not surprising that the loss of muscle mass is often also the cause of an increased risk of developing chronic diseases such as obesity and type 2 diabetes.
The loss of muscle mass leads to a decrease in muscle strength and reduced muscle function. As a result, daily physical activity is forced to decrease further, resulting in an even greater decrease in muscle mass and function. It goes without saying that preventing loss of muscle mass and muscle strength is an important condition for healthy aging.
Solution: nutrition and stimulating your muscles
The main factors that influence muscle breakdown and muscle synthesis are our diet and the level of physical activity. Both dietary protein intake and physical exercise stimulate muscle protein synthesis and improve net muscle balance. A lack of protein in the diet and an inactive lifestyle are therefore the main causes for the loss of muscle mass. Both factors are strongly intertwined.
What to do?
The question is how to prevent and/or treat the loss of muscle mass and muscle strength in the elderly? The solution seems very simple. A tailor-made exercise program, in which strength training is central, can significantly improve muscle mass and muscle strength in the elderly. Positive effects have even been demonstrated in elderly people well over 85 years of age. Within three months of training, muscle mass and strength increase significantly and the amount of satellite cells is reduced to a level that we also find in young people. It is evident that much of the loss of muscle mass with age is due to increasing levels of inactivity.
Put the brakes on the decrease in muscle mass and strength
Aging is associated with a decrease in muscle mass and muscle function, but the level of physical activity and the choice of food largely determine how strong this decrease will be. A balanced exercise program can significantly increase muscle mass and strength well into old age. The first condition for healthy aging is therefore sufficient physical activity and an adapted diet with sufficient protein. In a balanced exercise program for the elderly, the focus should be on strength training supplemented with endurance training, for example by means of a brisk walk of at least 30 minutes a day.
Diet
Research shows that if the elderly are not or hardly active, a higher protein intake protects their body against muscle breakdown (Sherbrooke University in Journal of Nutrition, Health & Aging). It is known that exercise protects the muscles of the elderly against sarcopenia or age-related muscle weakness. A protein-rich diet could also do the same, more and more researchers think. After all, eating a lot of protein gives muscle cells a direct anabolic stimulus.
Many proteins are found in the following foods:
Food Protein (per 100 grams)
- Chicken fillet 23g
- Steak 23g
- Turkey fillet 21g
- Tuna steak 23g
- Halibut 21g
- Tilapia fillet 19g
Of course, all dairy products are also recommended, such as quark, eggs and yogurt. As an older person, you can also consider taking a protein shake before going to sleep in order to meet your protein needs.
If you want to optimally protect your body against muscle weakness, stay active. Use your muscles (strength training) and eat a healthy and varied diet with lots of protein.
Sources: Ergogenics and various studies and publications.
About this blogger
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Known as Khun Peter (62), lives alternately in Apeldoorn and Pattaya. In a relationship with Kanchana for 14 years. Not yet retired, have my own company, something with insurance. Crazy about animals, especially dogs and music.
Enough hobbies, but unfortunately little time: writing for Thailandblog, fitness, health and nutrition, shooting sports, chatting with friends and some other oddities.
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Ah, thanks for this article!