Protein Power: Why it is important in your diet beyond 40

A high protein diet seems more fitting for an athlete, but it is appropriate for a regular person starting from their 40s as our bodies get less efficient at processing it when older.⁵ The main reason is to counteract the biological muscle loss process called sarcopenia and maintain independence.¹ High quality protein choices range from eggs, milk, lean meat, lean poultry, fish to soybeans, tofu, tempeh and legumes. For those with a limited diet, supplements can be an option.^{5, 6} So long as they have key nutrients and high quality proteins like Hydroxymethylbutyrate (HMB) for best muscle preservation results. Examples of such oral nutritional supplements are Ensure Gold with HMB for those who like dairy taste. And for those who are completely vegetarian or do not like the taste of milk, the new Ensure Gold Plant Based is made from soy, rice, and quinoa proteins with a taste profile formulated for Asian consumers with Almond flavor.^{1, 2, 4, 7}

How much more protein do you need?

Every cell in your body relies on protein to help the body function as a whole. Even if you think you are eating enough meat, more than 40% of people over age 50 consume below the minimum daily required amount. If your body does not get enough protein it requires, it will consume from reserves in the body, accelerating muscle loss. It is more concerning for adults over the age of 40 who are prone to injuries, have had major surgeries, or have other chronic health conditions that affect vision and balance. The muscles that are the first to go are from your legs and arms, which leads to loss of balance, grip, and stamina.^{1, 3, 6}

Various health agencies like the World Health Organization (WHO) around the world, recommend about 0.8 g of protein per kilogram of body weight per day. For example, a 68 kg person should consume 55 g of protein daily. Since older adults have diminished processing power, they may need three times the amount or 1.0 to 1.3 g of protein per kilogram of body weight.^{3, 6}

The best protein sources and ways to add to your meals

Figuring out what food item has protein is really simple and you are most likely already eating a couple of servings of it daily. The best food sources that would provide high quality protein are eggs, milk, lean meat, lean poultry, ocean fish, soybeans, tofu, tempeh, legumes, and nuts to name a few.^{1, 3, 5, 6}

Eggs – with about 6 grams of protein per egg and since modern day production has enrichment technology, eggs are an easy way to get your protein. Have eggs hard boiled, as an omelet, or in fried rice to get your other nutrients as well in one go per meal.^{5, 6}

Tuna – a moderate serving of tuna has an average 25 grams of protein. When available, the fresher the tuna, the higher quality the protein is for grilling, backing, or boiling and adding to salads for meals.^{5, 6}

Cottage cheese/paneer – you will get about 12 grams of protein and a good amount of bone supporting calcium per ½ cup of cottage cheese. Dress up salads, add savory touch to curries, grill with spice rubs, or eat it plain with toast.^{5, 6}

Edamame or fresh soybeans – Not only does 1 cup of this option give 26 grams of high quality protein, it is packed with blood flow supporting iron. 1 cup of edamame also provides you with ⅓ daily fiber, so not only is it nutritious, it will also keep you fuller for longer. Soybeans are also one of the best food item sources for precious HMB for muscle health.^{2, 5, 6, 7}

Almonds – 6 grams of protein per ¼ cup, almonds are rich in heart healthy fats and a crunchy way to add calcium to your snacks, breakfast cereal, or salads in place of fried peanuts.^{5, 6}

Rice & Quinoa – Brown Rice clocks in at 5 grams per cup vs 8 grams per cup for Quinoa. Comparatively, quinoa has higher protein content, but brown rice is higher in fiber. Both each have their own set of essential amino acids and micro nutrients, so have a serving ½ and ½ of both per meal for a more balanced nutritional intake for grains portion of the meal.⁸ 

Getting adequate protein each day can help you retain lean muscle for strength, however, to get the daily all-important HMB, you would have to eat 6,000 avocado servings. For this, supplements can be an option, so long as they have key vitamins, minerals (Vitamin D, B, C, E, A, Calcium, Omega 3 & 6) as well. Examples of such oral nutritional supplements are Ensure Gold with HMB for those who like dairy taste. And for those who do not or are completely vegetarian, the new Ensure Gold Plant Based which is made from soy, rice, and quinoa proteins is an alternative. Rated as the no. 1 Nutritional Supplement Drink In the world^, a regime of Ensure Gold with HMB can help improve muscle strength in 8 weeks*. Also formulated with a total of 28 vitamins and minerals, 12 of which support immune function^#, Ensure provides the right nutrients in the right amounts to maintain an active lifestyle.^{1, 2, 4, 7}

References:

1. https://ensure.com/health-articles-tips/nutrition/power-protein
2. https://www.ensure.abbott/za/products/ensure-gold/
3. https://www.verywellfit.com/protein-needs-of-older-people-2223581
4. https://abbottfamily.com.sg/brands/ensure/ensure-gold-hmb-liquid
5. https://www.ensure.abbott/za/tips-on-how-to-maintain-muscle-strength/protein-rich-foods/
6. https://homecareassistance.com/blog/protein-tips-for-senior-diet
7. https://www.nutritionnews.abbott/healthy-living/aging-well/why-hmb-is-important-for-aging-muscles/
8. https://share.upmc.com/2018/04/quinoa-vs-brown-rice-nutrition/#:~:text=Protein,packs%208%20grams%20per%20cup.

^    Source Euromonitor international Limited; Consumer Health 2020 edition, per Supplement Nutrition Drinks category definition, retail value sales, RSP, 2019 data

*     Edington J et al. Clin Nutr. 2004 Apr;23(2):195-204.

#    Ensure Gold contains protein, Vitamin A, B6, B12, C, D, E, Folate and selenium, copper, zinc and iron, that help support the normal function of the immune system)