The Surprising Importance of Protein for Longevity

The Surprising Importance of Protein for Longevity

In this blog post, we'll explore the often-overlooked role of protein in healthy aging.  While we know protein is essential for building and maintaining muscle, its impact extends far beyond just physical strength.  Let's dive into the fascinating science behind protein and longevity.

The Power of Muscle: More Than Just Strength

Muscle isn't just about flexing biceps. It plays a crucial role in overall health, especially as we age.  One of the most interesting aspects of muscle health is the production of myokines. These hormones, released by muscle tissue, have powerful anti-inflammatory effects on the body. This may explain why activities like massage and exercise, which target muscle health, can be so beneficial. Maintaining healthy muscle mass ensures optimal myokine production, contributing to reduced inflammation.

Furthermore, muscle plays a vital role in hormone regulation.  It feeds back to the pituitary gland, influencing the production of hormones like testosterone.  Adequate muscle activation and growth contribute to a healthy feedback loop, supporting optimal testosterone levels in both men and women, although more significantly in men. Testosterone is crucial for brain health, mood regulation, and preventing depression, which can sometimes be a symptom of low testosterone.

Protein and Longevity: A Growing Field of Research

Age-related muscle loss (sarcopenia) is a common occurrence.  Maintaining muscle mass is increasingly recognized as a key factor in healthy aging.  Interestingly, protein's role in this process hasn't always received the attention it deserves.

While younger individuals can efficiently process protein and build muscle. Our ability to do so declines with age.  This means older adults may actually require more protein, not less.  

Unfortunately, many older adults tend to rely heavily on carbohydrates for calories, which are often stored as fat.

This leads to some compelling research on protein requirements for longevity.  Experts are now suggesting that protein intake, especially for post-menopausal women and men over 50, should be significantly higher.  This is because hormonal changes during this period, such as decreased estrogen in women and testosterone in men, impact heart health, brain health, and muscle mass.

This high protein intake might not be suitable for everyone, especially those with kidney disease, digestive issues, or constipation.  However, for healthy and active individuals aiming to maintain muscle mass, higher protein levels are likely necessary, coupled with regular exercise.

The Importance of Protein Quality

The type of protein matters.  We often think of protein as a single substance, but it's actually a complex structure composed of amino acids. For protein to be truly effective in stimulating muscle growth and maintaining good health, it needs to be a "complete protein," meaning it provides all the essential amino acids that the body can't produce on its own. Animal proteins are complete proteins.

A complete amino acid profile is crucial for muscle growth and maintenance. Animal-based proteins are generally considered complete, while vegan and vegetarian sources may have gaps in their amino acid profiles. To prevent deficiencies, in most cases special attention must be made to pairing multiple plant based protein sources. Certain amino acids, known as branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine, are essential and must be obtained through diet.  These BCAAs play a key role in stimulating muscle protein synthesis.  Many people supplement with BCAAs, especially after workouts, to further encourage muscle building.

Beyond Protein: Creatine for Muscle Health

Creatine is another nutrient that supports muscle health through various mechanisms, including enhancing muscle hydration.  While often associated with bodybuilders, creatine is gaining recognition for its benefits in the aging population, particularly for women and individuals experiencing memory decline.

Tracking Your Progress: Body Composition Analysis

Monitoring muscle mass is essential for evaluating the effectiveness of a metabolic and protein-focused approach.  Bioelectrical impedance analysis (BIA) is a valuable tool for measuring body composition, including muscle mass, fat mass, and water balance.  While scales with built-in BIA exist, professional-grade devices provide more accurate results.  Tracking your body composition allows you to see the impact of your dietary and exercise changes, beyond just looking at the number on the scale.  Remember, muscle gain can sometimes mask weight loss, as muscle is denser than fat.  Focus on how your clothes fit and BIA results, rather than solely on weight.

The Future of Protein Research

The importance of protein for muscle health and longevity is an area of ongoing research.  As we learn more, we can expect to see even more emphasis on protein's crucial role in healthy aging.

References: 

Traylor, D. A., Gorissen, S. H. M., & Phillips, S. M. (2018). Perspective: Protein Requirements and Optimal Intakes in Aging: Are We Ready to Recommend More Than the Recommended Daily Allowance?  Advances in Nutrition, 9(2), 171–182.