Contrary to common beliefs, it's important to understand that older adults actually need more protein rather than less. This is due to the unique challenges presented by anabolic resistance and the resulting decrease in muscle protein synthesis ('MPS') that occurs as people age.
Anabolic resistance refers to muscles becoming less responsive to signals that promote growth, including those from dietary protein and exercise. This issue becomes more pronounced with age.
(It's worth noting that reduced MPS is one of multiple aspect of anabolic resistance itself. I have described anabolic resistance and its risk factors in more detail in this article here.)
Here's why increasing protein intake is important with increasing age:
- Preserving Functional Capacity: Muscle strength and function decline with anabolic resistance and reduced MPS. Adequate protein intake, in conjunction with resistance exercise, supports muscle health and functional capacity, allowing older adults to maintain their ability to perform everyday tasks and independence.
- Supporting Recovery and Healing: Older adults might experience longer recovery times after injuries, surgeries, or illnesses. Higher protein intake aids in tissue repair and recovery.
- Addressing Impaired Nutrient Utilization: Anabolic resistance can lead to less efficient utilization of nutrients, including protein. Increasing protein intake can help compensate for these limitations and ensure that the body has the necessary resources for various physiological functions.
- Maintaining Bone Health: Adequate protein intake supports bone health, which is interconnected with muscle health. This is particularly important as older adults face an increased risk of fractures.
- Overcoming Anabolic Resistance: Anabolic resistance makes it more difficult for older adults to effectively utilize the protein they consume for muscle protein synthesis. Increasing protein intake can help provide a larger pool of amino acids to counteract the reduced efficiency of MPS.
- Stimulating Muscle Protein Synthesis (MPS): With reduced MPS, the body can struggle to maintain muscle quality & build muscle tissue. Higher protein intake increases the supply of amino acids required to stimulate MPS. This can help reduce the impact of age-related muscle loss (sarcopenia).
In conclusion, older adults should actually prioritize higher protein intake due to anabolic resistance and reduced muscle protein synthesis.
This shift is pivotal for combatting the limitations that come with age-related muscle changes. Embracing this dietary adjustment presents a proactive approach to sustaining overall health and independence throughout the aging process.
Here's a another episode in my Protein Series on Anabolic Resistance:
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Anabolic Resistance & Muscle Loss
...Insights into Aging
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Disclaimer
This information is not medical advice. This content and other content on this website is for informational and educational purposes only and is not intended to be a substitute for medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
References
- Holloszy JO. The biology of aging. Mayo Clin Proc. 2000;75(Suppl):S3–S8.
- Melton LJ, III, Khosla S, Crowson CS, et al. Epidemiology of sarcopenia. J Am Geriatr Soc. 2000;48:625–630.
- Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):405-10. doi: 10.1097/01.mco.0000134362.76653.b2. PMID: 15192443; PMCID: PMC2804956.
- Evans WJ. What is sarcopenia? J Gerontol A Biol Sci Med Sci. 1995;50:5–8.
- Wolfson L, Judge J, Whipple R, King M. Strength is a major factor in balance, gait, and the occurrence of falls. J Gerontol A Biol Sci Med Sci. 1995;50:64–67.
- Tinetti ME, Williams CS. Falls, injuries due to falls, and the risk of admission to a nursing home. N Engl J Med. 1997;337:1279–1284.
- Dutta C, Hadley EC. The significance of sarcopenia in old age. J Gerontol A Biol Sci Med Sci. 1995;50:1–4.