Protein – rocket fuel for ageing muscles

I recently went to a dietician to have my elevated sugar levels investigated and I thought that would be the focus of the consultation. 

The dietician delivered tips on a healthier, sugar-minimising diet, then turned her attention to my age, poor muscle physique, and protein. 

As a 65-plus man, I am aware of the growing queue of ailments ready to cross my path. However, I was surprised by the emphasis the dietician placed on eating protein for older people, especially men. 

The dietician explained that protein was essential for muscle mass maintenance, and sensible muscle building, which she said was very important for ageing men. 

Ageing can lead to sarcopenia or muscle wasting, which can leave us vulnerable to frailty, and a lack of strength, function, and power when we may need it in an emergency (or just playing with the grandkids). 

Protein and regular exercise that develops muscle throughout the body is important for healthy and independent ageing. 

Studies have identified protein (especially the essential amino acids) as a key nutrient for muscle health in elderly adults. 

Elderly adults are less responsive to the anabolic stimulus of low doses of amino acid intake compared to younger individuals. However, this lack of responsiveness in elderly adults can be overcome with higher levels of protein (or essential amino acid) consumption. 

We need protein for our cells to function, grow, and repair themselves. It’s key to building muscles and maintaining a strong immune system. Protein can also be used as a source of energy. 

Proteins are made up of building blocks called amino acids, which come in two types: 

• Essential: These cannot be made by the body and are therefore it is essential for us to get them through our food and drink. 
• Non-essential: These can be made by the body and therefore are not essential to get through our diet. 

Experts say Australians, especially older people, don’t consume enough protein. They recommend between 1.2 and 2 grams per kilogram per day. 

The Health, Aging, and Body Composition Study found animal protein but not plant protein was significantly associated with the preservation of lean body mass over three years in older adults. 

However, plant-based proteins are beneficial, and experts advise that animal and plant protein can be combined to form complete sources of protein. 

Plant protein includes nuts, legumes, and wholegrains. Example meals include: 

• Peanut butter or hummus on wholegrain bread, wraps or crackers 

• Baked beans or a legume-based soup with wholegrain toast 

• Oats sprinkled with pumpkin seeds or chopped nuts. 

While dairy foods are already a complete protein, they can be combined with grains and seeds to boost the quality of the plant-based protein. For example, add muesli to your yoghurt or enjoy some cheese with wholegrain crackers. 

• Have a palm-sized piece of lean meat or chicken two or three times per week.

• Incorporate eggs into your diet. Eggs are a versatile ingredient and can be enjoyed in many ways, including on toast, or in omelettes and frittatas. 

• Snack on Greek yoghurt, nuts, or cheese and crackers.

• Add nuts or seeds to salads (for example, walnuts, pumpkin seeds).

• Add legumes (for example, cannellini beans) to soups and casseroles.

• Add skim milk powder to soups, stews, cereal, and drinks.

• Add grated cheese to cooked foods.

It’s a good idea to eat protein across two or three meals a day. This improves muscle protein synthesis, which is essential to the body’s ongoing growth and repair. 

Aim for high-quality sources and follow the serving sizes outlined in the Australian Guide to Healthy Eating.

Protein is an important nutrient for exercise. For most people, the quality and timing of protein is more important than eating excessive amounts of protein. Older people should seek advice from a healthcare professional or dietitian before embarking on a high protein diet or exercise program. 

Exercise uses up energy and the body’s muscles. You should eat a meal with a high-quality serving of protein and a carbohydrate soon after exercise to replace energy stores and help repair and maintain muscle mass. 

This could be something like a bowl of cereal with milk, yoghurt and muesli, or cheese and crackers.