All About Protein
Declining metabolism
One of the biggest reasons that our metabolism slows down is the steady decrease in lean muscle mass that begins in our 20’s. By middle age, we are losing 1/2 - 1 pound per year of lean muscle with progressively higher loss as we age if we are not consuming enough protein and/or not engaging in resistance training (1)
This is GREAT NEWS because it means WE CAN DO SOMETHING! Increasing muscle mass is an effective way to boost metabolism, lose or maintain weight, AND give us continuing optimal mobility as we age.
The reason we regain…
As I mentioned above, the reason we lose weight, then gain it right back is really simple. It is a result of losing muscle mass. It is commonly believed that losing weight AND gaining muscle at the same time is not possible, and usually, as we lose weight, we also lose muscle, slowing our metabolism even more. However, in the longest and largest landmark study, it was discovered that a combination of exercising and a structured meal plan, including a protein shake right after the workout, caused a GAIN of 3.7 pounds of lean muscle mass during the study, compared to those who only worked out without dietary change, who LOST 3.5 pounds of lean muscle mass (2).
How much is enough?
The current recommendation is 0.4 grams of protein for every pound of body weight, but it also depends on gender, age, and physical activity level (3). Go to the My Plate widget to calculate your personal nutritional requirement.
Dr. Westcott and his research partners also discovered that as we age, we don’t absorb protein at the same rate, and they suggest that if you are over 50 years old, you need 50% more protein in order to absorb enough if you are trying to build muscle (2). Additionally, research published by the Journal of the International Society of Sports Nutrition suggests that protein consumption needs to be spread throughout the day (4).
Plant vs. Animals
When we think of protein, we immediately picture meat, but vegan protein shakes are a great way to boost your protein intake, along with fiber, and keep the calorie count low... Be sure to choose one that is “clean” -non-GMO and Kosher. It’s a great idea to find one that is low glycemic, too. If you are consuming your protein, but also flooding your body with sugar or other toxic substances, you won’t get the desired result.
The one I love is 20 g ultra-pure, a non-GMO protein with precise ratios of all 9 essential amino acids to support energy and satiety, has 24 essential vitamins and minerals to support heart, brain, immune, and overall health, 6 g dietary fiber and a proprietary prebiotic from an ancient grains blend to support digestive health. It’s sweetened with a combination of a new, low-glycemic sweetener system called Reb M + 5 g natural sugar cane, for approximately 150 cal. Because of its composition, this shake mix can be used as a meal replacement, recovery shake, or nutritional booster. As an added confidence booster for me, it is used by Olympic athletes and even on the International Space Station.
References
Westcott, W., Martin, W., Loud, R., Stoddard, S. (2008). Research update: Protein and body composition. Athletic Business. https://www.athleticbusiness.com/health-fitness/research-update-protein-and-body-composition.html
Westcott, W., Colligan, A., Puhala, K., Lannutti, K., Loud, R., Vallier, S. (2017, February). Exercise and nutrition effects of body composition and blood measures in overweight adults. Journal of Exercise Physiology (20)1. https://s10901.pcdn.co/wp-content/uploads/2017/03/JEPonlineFEBRUARY2017_Westcott.pdf
USDA. (n.d.). My Plate. https://www.myplate.gov/myplate-plan
Schoenfeld, B. and Aragon, A. (2018, February 27). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition (15)10. doi:https://dx.doi.org/10.1186%2Fs12970-018-0215-1
