To build and preserve lean muscle, it’s recommended that we get at least 0.8 grams of protein per kilogram of bodyweight each day. So someone who weighs 70 kilograms (154 pounds) should be getting at least 56 grams of protein daily.
But, what happens when we get older? Do we need even more?
Recent research shows that yes, we do.
The reason whey protein isolate is so effective for building and preserving muscle is its ability to turn on the muscle-building switch in our body. Leucine is an amino acid that is abundant in whey protein isolate, and turns on the muscle-building switch when consumed in the proper amount.
When we’re younger, insulin plays a greater role in turning on the muscle-building switch. But as we age, insulin’s ability to trigger the muscle-building process is diminished.
Thus, as we get into our 50s, 60s, and beyond, we could need up to 50% more protein in order to avoid losing muscle mass. And I don’t know about you, but I consider muscle mass and relative strength to be the two most important factors in boosting longevity and improving our quality of life as we age.
And if we don’t increase our protein intake, we could lose 30-50% of our muscle mass as we age, according to the Kerry Health & Nutrition Institute.
But the thought of adding 50% more solid protein to each of our meals is daunting. You could wind up feeling overfull and bloated from eating so much extra solid food.
That’s where a high-quality liquid protein supplement comes into play.
One of the best ways to get more protein is called “double-dipping.” When you have a meal containing protein, you need to wait up to 4 hours before your body can use solid food to turn on the muscle building switch again. But with liquid protein, you only need to wait 2 hours.
So, if you’re looking to activate the muscle building process as often as possible, have a meal containing around 30 grams of protein … and have a protein shake 2 hours later. It’s almost like cheating! But it works 🙂
So now we know that as we age, we should not skimp on our protein … and in fact, we should boost our intake by 50%. In most cases, that goal can be achieved with a liquid protein source that won’t have you feeling stuffed or bloated between meals.
Your Friend and Coach,
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Train Smart. Train Hard. Train Safe. Train to Sweatt
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