The aging process requires constant attention to the most effective actions one can implement. In the spirit of trying to keep things simple, adequate protein intake and regular resistance training are the two most important levers one needs to be pulling to age with strength.
Grok and other sources present a reasonable average of potential adult muscle loss.
“On average, adults who don’t engage in strength training lose about 0.5-1% of their muscle mass per year starting around age 30, with the rate accelerating after 60 to about 1-2% annually. This translates to roughly 0.2-0.5 kg (0.4-1 lb.) of muscle loss per year in younger adults, increasing to 0.5-1 kg (1-2 lbs.) in older adults, depending on factors like genetics, activity level, and nutrition.” (my bold)
I’ve written numerous posts on resistance training, see Resistance Training 101, Muscle Matters and Exercise & Aging Insights. Suffice it to say, doing some form of strength training, whether it be bands, slow resistance methods, machines and or free weights, is a non-negotiable in my aging philosophy. This slows down and possibly can stop the pace of muscle loss simply due to your age, if coupled with good protein intake. Notice the two together is THE winning combo.
Let’s get to the protein piece.
Plants vs. Animal Protein
First, I’m a firm believer that to meet even a minimum requirement of protein intake one should be consuming animal protein. All protein is not equal, plant proteins are not a one to one with animal protein, they are less bioavailable. For a great overview of the difference in quality between animal and plant protein see “Protein is Not Protein” from What I’ve Learned. In simple terms, it is your biggest bang for your buck to get all the amino acids and not be completed tied to a rigorous supplemental regime for your nutrients.
Lindsey Cristensen, MS, CNS, LDN offers a dietician’s view on “Animal Protein and a Whole Foods Diet: What the Science Says.” Below are four main points but check out the full article for a deeper dive.
- Animal protein is highly bioavailable in the human body.
- Animal proteins are nutrient dense.
- Animal proteins contain higher levels of essential amino acid content than plant proteins.
- Animal proteins contain higher amounts of sulfur-containing amino acids that are crucial for many aspects of physiological function.
For a more personal story, here’s my post “Why I Eat Meat.” Why after 20 years following a vegetarian lifestyle made the move to incorporating animal products in my diet. Yes N = 1 but I strongly advocate for you to also experiment and judge by your N = 1 results.
How to calculate protein?
For our clients as well as ourselves in our house we use the calculation of 1.5 to 2.0 grams of protein per kilogram (note not pounds) of ideal and or goal weight. You can use this simple calculator to find a range of ideal body weight based on age and gender. Ideally working with a coach to establish your goals, needs and how this protein range might need fine tuning and adjustment.
On a side note, but related most individuals in the nutritional sector even when disagreeing on what is a healthy diet will say the RDA (Recommended Daily Allowance) are too low when it comes to protein. RDA is really the absolute basement bare minimum to maintain health. Thus, if wanting to live optimally and vibrantly look elsewhere. Highly recommend this 36-minute video with researcher Amber L. O’Hearn on Rethinking RDA’s.
In simple terms protein is necessary for a plethora of biological processes, just to name a few below. When you glance over the list think how crucial this is to our overall health and most definitely longevity.
- Immune System
- Building & Repairing Tissues
- Hormones & Signaling
- Enzyme Function
- Oxygen Transport
- Energy Source
Make it Happen
Aging with strength does not happen magically. There isn’t a pill, supplement, surgery or other “quick fix” to get you strong. However, if you make a conscious effort to do some form of resistance training weekly, coupled with consistent good protein intake on a regular basis you will be way ahead of the pack. Today is a better day than tomorrow to start.
