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Protein needs increase as we age. Are you getting enough?

Protein needs as we age Are you geting enough

If you’re in that middle age range, surely you’ve noticed that proper recovery and injury prevention involve more time and effort than they ever have before. Well, here’s a key aspect of recovery that most of us overlook, and that’s our protein intake. Let’s have a refresher on what protein is and why it’s vital.

The Role of Protein in Strength Training: Protein is the building block of muscles and is responsible for repair, growth, and maintenance of muscle tissue. During strength training, microscopic damage occurs in the muscle fibers, and protein helps in repairing and rebuilding these damaged tissues, making them stronger and more resilient. Sufficient protein intake is crucial to facilitate this muscle repair process and promote muscle protein synthesis, leading to muscle hypertrophy (growth).

What are the protein requirements in middle age? For those of us engaged in strength training activities, like the members here at DSC, requirements are slightly higher than the average population. It is generally recommended to consume around 1.2 to 2.0 grams of protein per kilogram of body weight per day (g/kg/d). However, individual variations, such as activity level, intensity of training, and overall health, should be considered when determining protein needs.

For some, meeting these protein requirements are a challenge. Add in family obligations, career and your own needs can get lost in the mix. Make an effort to prioritize protein intake and it will pay off in dividends by maximizing your recovery and strength. When we realize our own potential, we are much better spouses, employees and friends.

Here’s how to do it:

  1. Prioritize High-Quality Protein Sources: Incorporate lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein sources like tofu, tempeh, and quinoa into your diet. These sources provide essential amino acids necessary for muscle repair and growth.
  2. Spread Protein Intake Throughout the Day: Instead of consuming large amounts of protein in one meal, divide your protein intake evenly throughout the day. Aim for protein-rich meals and snacks at regular intervals to optimize muscle protein synthesis.
  3. Supplement with Protein Powders: If meeting your protein requirements through whole foods is challenging, consider adding high-quality protein powders to your diet. Whey, casein, or plant-based protein powders can be convenient options to boost your protein intake.
  4. Plan Post-Workout Nutrition: Consuming a protein-rich meal or snack after your strength training session is essential to jumpstart the muscle recovery process. Including protein-rich foods such as Greek yogurt, cottage cheese, or a protein shake can aid in muscle repair and growth.
  5. Consider Protein Timing: While overall daily protein intake is crucial, recent research suggests that distributing protein evenly across meals may be more beneficial for muscle protein synthesis. Aim for 20-30 grams of protein per meal, including breakfast, lunch, and dinner.
  6. Optimize Protein with Carbohydrates: Pairing protein-rich foods with carbohydrates, especially after workouts, can enhance muscle glycogen replenishment and promote protein synthesis. Examples include a chicken breast with sweet potatoes or a protein smoothie with fruit.

Eating enough protein is a key factor for middle-aged individuals engaged in strength training to optimize muscle repair, growth, and overall well-being. By following the recommended protein intake guidelines and incorporating high-quality protein sources into your diet, you can support your strength training efforts and maintain a strong and healthy body during middle age. Stay committed, stay consistent, and enjoy the countless benefits that strength training and adequate protein intake can bring to your middle-aged years. And team, start nailing your recovery today!

PS Our 8 week Summer Shred Fitness and Nutrition Challenge starts 6/19!

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