When you think about protein and muscles what comes to mind? A lot of us will often think of people working out in the gym to get bigger muscles or using protein-based formulations targeted at weight loss and lean muscle tissue.
But few may associate the need for healthy muscles as being essential for wellbeing as we get older - and fewer still may be aware that adequate protein is important for the older generation as well.
Age-related muscle loss – known as sarcopenia, can be a barrier to living well later in life. Muscle loss sees a loss in strength which can make everyday tasks such as carrying the shopping or hanging out the washing more difficult.
Regular physical activity is essential to maintaining the health of the muscles but there are times- such as illness and convalescence, where this may not be possible and our muscles may decline.
Researchers in the US investigated the effect of 10 days of bed rest on skeletal muscle in healthy older adults and found that they experienced a large loss of skeletal muscle over that time. They also found that there was a greater loss in lean tissue over 10 days in this group than in younger people after 28 days.
Having adequate protein every day also plays a role in muscle health, and while many of us meet our daily protein requirement (64 g-81 g), it may be that we are not getting the most out of the protein that we are eating.
Typically we eat the bulk of our protein at the evening meal and not much earlier in the day - especially at breakfast. What we should be doing to get the most out of our protein is try to split our total daily intake across breakfast, lunch and dinner.
Not keen on the idea of protein for breakfast? A convenient way to boost your protein in the morning could be a protein powder. Added to a berry smoothie or your morning bowl of porridge, it is a great way to start the day. If you’re a toast fan, you can try a boiled egg over a spread as your choice of topping.
Have you thought of the health of your muscles as you age?
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