Optimal Protein Consumption for 40+ Adults: Fueling Your Muscles By Emma Mattison

by Emma Mattison – NASM, CPT, CNC and Functional Aging Specialist

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Today, we're diving into the fascinating world of nutrition. More specifically, we're focusing on a nutrient that acts as a powerful ally in the quest for muscle health, especially for those of us over 40: protein.

For those of you who prefer videos instead of reading, check out my video on this subject HERE.

Protein: The Vital Muscle Builder

As we journey through life, our muscle mass tends to naturally decline, a process known as sarcopenia. Research indicates that this trend can be countered effectively with the right intake of protein. Far from being a mere dietary component, protein is a fundamental building block for our muscles. It aids recovery post-workouts and bolsters overall muscle health (Baum, Kim, & Wolfe, 2016; Bhasin et al., 2018).

Key Takeaways

• Protein is essential in combatting muscle loss (sarcopenia) prevalent in adults over 40.
• It promotes muscle recovery after physical activity and boosts overall muscle health.

Quality Over Quantity: Choose Your Protein Wisely

When discussing protein, it's crucial to emphasize that the quality of your protein sources can be as important as the quantity consumed. Red and processed meats, although protein-rich, could potentially increase the risk of specific types of cancer (Bouvard et al., 2015). For healthier choices, consider lean proteins like chicken, turkey, fish, eggs, and plant-based options such as legumes, nuts, and seeds.

I have another article regarding the usage of protein powders. They are entirely acceptable, but do not use them chronically as a "meal replacement." Opt for consuming your proteins from whole foods when you can, and consider protein powders as their initial intention: supplements. Read the protein powder article HERE.

Key Takeaways

• Be cautious with red and processed meats due to potential health risks.
• Opt for lean proteins or plant-based options for healthier, risk-free protein sources.

Power-Packed Snacks and Other Protein-Rich Foods

Supplement your diet with protein-rich snacks such as almonds or Greek yogurt sprinkled with berries. These not only offer a protein punch but also help keep hunger at bay.

Key Takeaways

• Protein-rich snacks can provide an extra protein boost and control hunger.
• Greek yogurt, almonds, and berries are excellent choices for power-packed snacks.

Conclusions for Optimal Protein Consumption

Remember, balance is critical in any diet. While protein is vital for muscle health, a varied diet rich in fruits, vegetables, whole grains, and healthy fats ensures a wide range of essential nutrients for overall health.

In our upcoming blog post, we'll explore the importance of integrating diverse types of physical activities into your lifestyle. Keep reading and stay tuned to uncover more about maintaining a healthy body as you age!

Note: Before making any significant dietary changes, please consult a healthcare professional or a registered dietitian to ensure they align with your personal health needs and goals

Book Your Free 15-Minute Phone Consultation with Emma Mattison!

If you're ready to take your fitness to the next level, schedule a free 15-minute phone consultation with me, Emma Mattison. During this consultation, we can discuss your fitness goals, assess your current fitness level, and create a personalized plan to help you improve your fitness and functional health.

But that's not all! As a special offer, I'm providing a free functional fitness webinar to jumpstart your journey. Let's work together to achieve your fitness goals and unlock your full potential!

References

Baum, J. I., Kim, I. Y., & Wolfe, R. R. (2016). Protein Consumption and the Elderly: What Is the Optimal Level of Intake?. Nutrients, 8(6), 359. https://doi.org/10.3390/nu8060359

Bhasin, S., Apovian, C. M., Travison, T. G., Pencina, K., Moore, L. L., Huang, G., Campbell, W. W., Li, Z., Howland, A. S., Chen, R., Knapp, P. E., Singer, M. R., Shah, M., Secinaro, K., Eder, R. V., Hally, K., Schram, H., Bearup, R., Beleva, Y. M., McCarthy, A. C., … Basaria, S. (2018). Effect of Protein Intake on Lean Body Mass in Functionally Limited Older Men: A Randomized Clinical Trial. JAMA internal medicine, 178(4), 530–541. https://doi.org/10.1001/jamainternmed.2018.0008

Bouvard, V., Loomis, D., Guyton, K. Z., Grosse, Y., Ghissassi, F. E., Benbrahim-Tallaa, L., Guha, N., Mattock, H., Straif, K., & International Agency for Research on Cancer Monograph Working Group (2015). Carcinogenicity of consumption of red and processed meat. The Lancet. Oncology, 16(16), 1599–1600. https://doi.org/10.1016/S1470-2045(15)00444-1

Cruz-Jentoft, A. J., Bahat, G., Bauer, J., Boirie, Y., Bruyère, O., Cederholm, T., Cooper, C., Landi, F., Rolland, Y., Sayer, A. A., Schneider, S. M., Sieber, C. C., Topinkova, E., Vandewoude, M., Visser, M., Zamboni, M., & Writing Group for the European Working Group on Sarcopenia in Older People 2 (EWGSOP2), and the Extended Group for EWGSOP2 (2019). Sarcopenia: revised European consensus on definition and diagnosis. Age and ageing, 48(1), 16–31. https://doi.org/10.1093/ageing/afy169