Age-Related Protein Utilization
As you age, your body doesn't absorb or utilize protein as efficiently as it used to. Here's what to do about that.
Bodybuilders and people who lift weights are usually ahead of the training and nutrition game. Bro-science aside, we often figure things out before the researchers conduct the studies to confirm our in-the-trenches instincts.
Here's something life-long lifters, men over 50, have told me: "Chris, I don't know why, but I have to eat even more protein than I did in my 20s if I want to keep my muscle mass!"
Are they onto something? Do our middle-aged bodies absorb or process protein differently? Yes, they do. Here's what you need to know.
"Why Doesn't Protein Work Anymore?"
Research tells us that protein requirements are higher in older men and women. How old? If we compile several studies, the decline in protein utilization appears to begin around age 40. The consensus is that, yes, you'll need more protein to get the same benefits as you did when you were younger. Here are some possible reasons why:
Digestive Efficiency: As you age, your digestive system becomes less efficient. You may begin to produce less stomach acid and digestive enzymes, crucial for breaking down protein into absorbable amino acids.
Muscle Protein Synthesis: Your body's ability to synthesize new muscle protein from dietary protein diminishes with age. Sometimes this is called "anabolic resistance." In short, older adults need a higher protein intake to get the same muscle-building effects as younger folks.
Hormonal Changes: Decreased levels of growth hormone and IGF-1 further reduce your body's ability to use protein for growth and muscle maintenance.
There are other issues, too, like physical activity, but I'll assume you're still hitting the gym. Another confounding issue is an age-related decrease in appetite, but that doesn't really kick in until after 60.
Protein Intake
Protein Intake
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How Much Should I Increase My Protein Intake?
This gets tricky. See, the researchers aren't thinking about weight-lifting men and women carrying around an extra 20 to 40 pounds of muscle. Their research is on "normal" people.
So, they generally recommend that middle-aged and older people bump their intake to about 0.5 grams of protein per pound of body weight. That means a 180-pound, 45-year-old man would need 90 grams of protein daily to avoid the protein-utilization problem.
You're probably eating more than that now. But, you are not normal. You're a lifter. So let's look at the basic recommendations for active, resistance-training individuals.
Experts usually recommend .8 to 1.3 grams of protein per pound of body weight (assuming you're not obese). The lower end is enough to support muscle protein synthesis and repair. The higher number is often recommended for diet phases because extra protein keeps you full and has a thermogenic effect.
To keep things simple, let's say you've always had good results eating about a gram per pound of body weight: 180 pounds = 180 grams of protein daily. Based on the research, how much more do you need?
Well, we don't know exactly. No one is studying middle-aged muscleheads. But I'd say about 20 extra grams. Feel free to experiment and see what works best for you.
Here's What I'm Going to Do
I identify as a middle-aged man because, well, that's what I am. Here's my plan: Every night before bed, I'm going to consume a 20-gram serving of casein hydrolysate. Casein hydrolysate is, in a sense, "pre-digested" – broken down into highly structured peptides that jam themselves directly into muscle tissue. Nearly instant absorption and utilization.
As you age, your body doesn't absorb or utilize protein as efficiently as it used to. Here's what to do about that.
Bodybuilders and people who lift weights are usually ahead of the training and nutrition game. Bro-science aside, we often figure things out before the researchers conduct the studies to confirm our in-the-trenches instincts.
Here's something life-long lifters, men over 50, have told me: "Chris, I don't know why, but I have to eat even more protein than I did in my 20s if I want to keep my muscle mass!"
Are they onto something? Do our middle-aged bodies absorb or process protein differently? Yes, they do. Here's what you need to know.
"Why Doesn't Protein Work Anymore?"
Research tells us that protein requirements are higher in older men and women. How old? If we compile several studies, the decline in protein utilization appears to begin around age 40. The consensus is that, yes, you'll need more protein to get the same benefits as you did when you were younger. Here are some possible reasons why:
Digestive Efficiency: As you age, your digestive system becomes less efficient. You may begin to produce less stomach acid and digestive enzymes, crucial for breaking down protein into absorbable amino acids.
Muscle Protein Synthesis: Your body's ability to synthesize new muscle protein from dietary protein diminishes with age. Sometimes this is called "anabolic resistance." In short, older adults need a higher protein intake to get the same muscle-building effects as younger folks.
Hormonal Changes: Decreased levels of growth hormone and IGF-1 further reduce your body's ability to use protein for growth and muscle maintenance.
There are other issues, too, like physical activity, but I'll assume you're still hitting the gym. Another confounding issue is an age-related decrease in appetite, but that doesn't really kick in until after 60.
Protein Intake
Protein Intake
1920×785 334 KB
How Much Should I Increase My Protein Intake?
This gets tricky. See, the researchers aren't thinking about weight-lifting men and women carrying around an extra 20 to 40 pounds of muscle. Their research is on "normal" people.
So, they generally recommend that middle-aged and older people bump their intake to about 0.5 grams of protein per pound of body weight. That means a 180-pound, 45-year-old man would need 90 grams of protein daily to avoid the protein-utilization problem.
You're probably eating more than that now. But, you are not normal. You're a lifter. So let's look at the basic recommendations for active, resistance-training individuals.
Experts usually recommend .8 to 1.3 grams of protein per pound of body weight (assuming you're not obese). The lower end is enough to support muscle protein synthesis and repair. The higher number is often recommended for diet phases because extra protein keeps you full and has a thermogenic effect.
To keep things simple, let's say you've always had good results eating about a gram per pound of body weight: 180 pounds = 180 grams of protein daily. Based on the research, how much more do you need?
Well, we don't know exactly. No one is studying middle-aged muscleheads. But I'd say about 20 extra grams. Feel free to experiment and see what works best for you.
Here's What I'm Going to Do
I identify as a middle-aged man because, well, that's what I am. Here's my plan: Every night before bed, I'm going to consume a 20-gram serving of casein hydrolysate. Casein hydrolysate is, in a sense, "pre-digested" – broken down into highly structured peptides that jam themselves directly into muscle tissue. Nearly instant absorption and utilization.
