As we age, time seems to steal more than just birthdays. Muscle mass, a crucial component of strength, mobility, and overall health, starts to decline around middle age.

Several factors contribute to muscle loss after middle age, said G Sushma, Clinical Dietician at CARE Hospitals, Banjara Hills, Hyderabad.

The good news is, you can combat muscle loss! And one of the most important strategies to do that is buidling it through protein.

Protein: Your muscle-building ally

Protein plays a critical role in muscle health. It provides the amino acids for muscle protein synthesis, the process by which muscles repair and grow, especially after exercise. Adequate protein intake helps prevent muscle breakdown and promotes muscle maintenance and growth, said Sushma.

Protein needs vary based on activity level, health, and goals. Generally, middle-aged adults may require more protein than younger individuals to combat age-related muscle loss. Here’s a breakdown:

• General Recommendation: The RDA for protein is 0.8 grams per kilogram of body weight, but some experts suggest higher intake for middle-aged and older adults.
• Active Individuals: For those who exercise regularly, especially strength training, protein needs may increase to 1.2-2.0 grams per kilogram of body weight.
• Sarcopenia Prevention: To fight sarcopenia, consuming 1.0-1.2 grams of protein per kilogram of body weight is often recommended.

Why protein matters after middle age

Maintaining adequate protein intake after middle age offers numerous benefits, said Sushma:

• Muscle Strength and Mobility: Protein helps preserve muscle mass, crucial for maintaining strength, balance, and physical function.
• Metabolic Health: Muscle tissue is metabolically active, aiding in weight management and overall metabolic health.
• Repair and Recovery: As we age, recovery slows. Protein is essential for repairing and rebuilding tissues, including muscle.
• Bone Health: Protein contributes to bone health and can help prevent osteoporosis.
• Immune Function: Protein is vital for a healthy immune system, especially important as immune function declines with age.

By incorporating a protein-rich diet and regular exercise, particularly resistance training, you can defy time and maintain your strength and mobility well into your golden years. So, fuel your body with protein and embrace a lifestyle that celebrates your strength and vitality!

Reference Link

https://indianexpress.com/article/lifestyle/health/middle-age-protein-intake-9404619/