Why is protein intake and strength training so important for over 40s?
Are you looking to feel strong and fit through your 40s, 50s and beyond? We all know someone who is frail, immobile or challenged by simple physical tasks later in life. This is something we all want to avoid, so this is a topic I am incredibly passionate about. I will dive into the research behind protein intake and strength training so you can help fend off the brutal aging process.
Muscle Sarcopenia: A natural part of the aging process
Muscle Sarcopenia is a natural age-related process that refers to the gradual loss of muscle mass and strength that begins around your fortieth birthday and accelerates as the years pass. From our 40s onwards, we begin to witness the unwelcome arrival of muscle sarcopenia speeds up as we age. If we choose to ignore it, severe loss of muscle mass and strength can lead to a domino effect of health issues, including a sluggish metabolism, poor bone density, and impaired mobility. This, in turn, escalates the risk of falls, bone fractures, and even mortality. [1] [2] Intrigued about how to halt this aging antagonist in its tracks? Stay with us.
Our physical prowess dwindles around our 40s, escalating as we age. [3][4] However, this process is not a one-size-fits-all. The start and rate of decline vary, heavily influenced by lifestyle choices. Regular resistance exercise and a protein-rich diet can help slow the process, reducing the loss of muscle mass and strength. After hitting the big 5-0, statistics show a decrease in leg muscle mass by 1%-2% per year and a decline in muscle strength by 1.5% – 5% annually. [5]
How does protein intake affect sarcopenia?
Protein plays a vital role in the growth and maintenance of skeletal muscle, and it’s even more critical for older adults. As a rule of thumb, the older you are, typically you’ll need to consume more protein since older adults often have an impaired response to muscle protein synthesis.[6] Therefore, a significant portion of muscle sarcopenia-related research focuses on how to get the most out of protein intake.
As a target, the total daily protein intake should be within the range of 1.2 – 1.6 grams per kilogram of body weight, divided evenly across 3 – 4 meals.[7] If you’re 80kgs, aim for 120 grams of protein per day, equating to 1.5g per/kg. For our members who want to maximise their strength training and improve lean muscle mass, we aim for 1.6 – 2.2 grams of protein per kilogram of body weight, but this is completely individualised. I’ll create a separate blog post on this in the future.
As for diet, numerous observational studies provide substantial evidence that following a Mediterranean diet can help enhance physical function. This includes improvements in lower extremity function, mobility, and walking speed.[8][9]
How does strength training affect Muscle Sarcopenia?
Strength training stands as our most potent weapon against age-related Muscle Sarcopenia, significantly improving the quality of life without the need for medication[10]. Traditional approaches recommend engaging in weekly 2–3 strength training sessions, employing heavy loads, typically around 80% of one’s 1-repetition maximum.
However, emerging evidence reveals that resistance training with lower loads—approximately 35–50% of one’s 1-repetition maximum—can be equally practical for muscle mass and strength augmentation, provided it’s performed to the point of volitional fatigue[7]. Pairing resistance training with a high-protein diet has been shown to be more effective than either strategy alone[11]. I could write about strength training for the days and the associated health, social and longevity benefits, which I will follow in a future post.
How do you feel strong in your 40s?
Muscle sarcopenia and aging is brutal on the body (physically and cognitively), but it doesn’t need to equate with weakness or decline in physical capabilities. It’s all about understanding the effects and taking action every day, week, and year. You need to play the long game and make protein intake and strength training a part of your life. You can got on top of muscle sarcopenia! It’s never too late to start, so please take action, and I promise it will pay dividends in the future.
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References
- ^Alfonso J Cruz-Jentoft, Gülistan Bahat, Jürgen Bauer, Yves Boirie, Olivier Bruyère, Tommy Cederholm, Cyrus Cooper, Francesco Landi, Yves Rolland, Avan Aihie Sayer, Stéphane M Schneider, Cornel C Sieber, Eva Topinkova, Maurits Vandewoude, Marjolein Visser, Mauro Zamboni, Writing Group for the European Working Group on Sarcopenia in Older People 2 (EWGSOP2), and the Extended Group for EWGSOP2 Sarcopenia: revised European consensus on definition and diagnosisAge Ageing.(2019 Jan 1)
- ^Andrew D. Ardeljan, Razvan Hurezeanu Sarcopenia
- ^Ferrucci L, de Cabo R, Knuth ND, Studenski SOf Greek heroes, wiggling worms, mighty mice, and old body builders.J Gerontol A Biol Sci Med Sci.(2012-Jan)
- ^Dodds RM, Syddall HE, Cooper R, Benzeval M, Deary IJ, Dennison EM, Der G, Gale CR, Inskip HM, Jagger C, Kirkwood TB, Lawlor DA, Robinson SM, Starr JM, Steptoe A, Tilling K, Kuh D, Cooper C, Sayer AA Grip strength across the life course: normative data from twelve British studies.PLoS One.(2014)
- Keller K, Engelhardt M Strength and muscle mass loss with aging process. Age and strength lossMuscles Ligaments Tendons J.(2014 Feb 24)
- ^Traylor DA, Gorissen SHM, Phillips SM Perspective: Protein Requirements and Optimal Intakes in Aging: Are We Ready to Recommend More Than the Recommended Daily Allowance?Adv Nutr.(2018 May 1)
- James McKendry, Brad S Currier, Changhyun Lim, Jonathan C Mcleod, Aaron C Q Thomas, Stuart M Phillips Nutritional Supplements to Support Resistance Exercise in Countering the Sarcopenia of AgingNutrients.(2020 Jul 10)
- Antoneta Granic, Avan A Sayer, Sian M Robinson Dietary Patterns, Skeletal Muscle Health, and Sarcopenia in Older AdultsNutrients.(2019 Mar 30)
- ^S M Robinson, J Y Reginster, R Rizzoli, S C Shaw, J A Kanis, I Bautmans, H Bischoff-Ferrari, O Bruyère, M Cesari, B Dawson-Hughes, R A Fielding, J M Kaufman, F Landi, V Malafarina, Y Rolland, L J van Loon, B Vellas, M Visser, C Cooper, ESCEO working group Does nutrition play a role in the prevention and management of Sarcopenia Sarcopenia?Clin Nutr.(2018 Aug)
- D Beckwée, A Delaere, S Aelbrecht, V Baert, C Beaudart, O Bruyere, M de Saint-Hubert, I Bautman sExercise Interventions for the Prevention and Treatment of Sarcopenia. A Systematic Umbrella ReviewJ Nutr Health Aging.(2019)
- E Dent, J E Morley, A J Cruz-Jentoft, H Arai, S B Kritchevsky, J Guralnik, J M Bauer, M Pahor, B C Clark, M Cesari, J Ruiz, C C Sieber, M Aubertin-Leheudre, D L Waters, R Visvanathan, F Landi, D T Villareal, R Fielding, C W Won, O Theou, F C Martin, B Dong, J Woo, L Flicker, L Ferrucci, R A Merchant, L Cao, T Cederholm, S M L Ribeiro, L Rodríguez-Mañas, S D Anker, J Lundy, L M Gutiérrez Robledo, I Bautmans, I Aprahamian, J M G A Schols, M Izquierdo, B Vellas International Clinical Practice Guidelines for Sarcopenia (ICFSR): Screening, Diagnosis and ManagementJ Nutr Health Aging.(2018)
