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Last week, I reported on the positive effect that a 35-gram daily intake of a whey protein hydrolyzate in conjunction with a resistance exercise program has had the effect of reducing the effects of sarcopenia. An important part of that equation is the appropriate amount of daily protein consumed.
Reporting in the September issue of the online journal Nutrients – Impact of Meeting Different Guidelines for Protein Intake on Muscle Mass and Physical Function in Physically Active Older Women – Researchers from the School of Health Sciences, Orebro University, Sweden, support the current RDA (recommended daily allotment) of 0.8 grams of protein per kilogram (g.kg) of bodyweight (BW) to prevent the loss of muscle mass and physical function in the elderly. However, it was also emphasized that a higher protein intake of at least 1.1 g · kg is required to infer additional benefits on the "physical functioning of the elderly."
Researchers pointed out that "findings were evident in women who put guidelines for PA, supporting the role of dietary habits in general and protein intake in the promotion of healthy aging."
To reach these conclusions, investigators recruited a hundred and six women between the ages of 65 and 70, who puts the currently accepted exercise guidelines of 150 minutes of weekly moderate-to-vigorous physical activity, be free of diagnosed coronary heart disease, and diabetes mellitus, have no disabling mobility issues and be non-smokers.
Study participants were then assessed for body weight, height, body mass index – with those participants having a muscle mass index (SMI) using bio-electrical impedance. A weekly physical activity assessment was performed using an accelerometer (Actigraph GT3x) – with a standardized, submaximal cycle ergometer exercise determination and a maximal isometric quadriceps (thigh) strength assessment. Dietary intake was monitored using a six-day food record. Based on existing guidelines for protein intake (0.8 or 1.1 g.kg BW), participants were characterized as having higher dietary protein intakes.
One interesting finding that "while an RDA of 0.8 g (kg), it is likely that sarcopenic (aging) loss of muscle mass will occur. Indeed, not meeting an intake of 1.1 g · kg BW was associated with a higher likelihood of having physical limitations and lower muscle strength. "
Thus, "conflicting results exist concerning the role and amount of dietary proteins in the maintenance of physical function in older adults," the researchers determined.
Moreover, it appears that the RDA for protein intake was not associated with aerobic fitness in the participants, which the researchers were not a major factor determining cardiovascular health.
"Together with data from previous studies, it is suggested that associations between protein intake and physical function are, in particular, dependent on the aspect of physical capability," which translates to the type and intensity of exercise.
As for muscular strength relative to the leg (quadriceps) strength, it appears that it can influence muscle strength through its impact on muscle mass. Protein intake post resistance exercise muscle builds.
After 30 years of hospitalized weight management and wellness programs in various populations, I can attest that the proper protein quality and intake – dependent on age, health status, activity and stress level, and gender, is critical to offset the sarcopenic and dynapenic we can experience with age – without intervention.
The key to performance beyond what is your age and your age. The main solution is movement. So, move it or lose it. And, consult a registered nutritionist for dietary recommendations.
Mackie Shilstone, a regular contributor to NOLA.com | The Times-Picayune, has been involved in the sport performance for 40 years. He is currently a fitness consultant to Serena Williams and has a number of professional sports franchises. Contact him at mackieshilstone.com.
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