The Caring Corner®
How Much Protein Is Enough?
Here’s an eye opener: A few years ago, a Stanford University study concluded that the single best predictor of ending up in a nursing home is leg strength. As we age, our muscles weaken and atrophy. How do we combat this? If you’re like me, a guy of a “certain age,” you find that your gym routine isn’t what it used to be. You’re doing fewer reps and getting by with lighter weights.
Increasing your protein intake can make a difference. In short, a comprehensive study conducted at McMaster University in Canada concluded that people over 40 who train with weights – men and women– should consume nearly ¾ gram of protein per pound of bodyweight everyday. For a 200-pound guy, that’s 150 grams of protein (equivalent to 25 eggs!) For a 120-pound woman, that’s 90 grams. If you’re not an avid body builder, I bet you’re not having that much.
Nutritional experts differ widely on the right amount of protein. Serious weightlifters say the number is one gram per pound of bodyweight. Current federal guidelines suggest a much lower amount: about 56 grams/day for men and 46 grams/day for women.
Researchers at McMaster used databases of past studies. They looked for trials that had lasted at least a month-and-a-half. They used a control group and carefully tracked both protein intake as well as changes to muscle size and strength. They wound up with 49 high-quality studies covering nearly 1900 individuals.
The answer to the basic question: “ Will more protein during weight training improve muscle size and strength?” was a resounding YES. Men and women who ate more protein while weight training gained an extra 25 percent in muscle mass and 10 percent in strength vs. the control.
Other takeaways:
- All protein sources are effective: not just protein supplements, beef, chicken, yogurt and even protein from peas or quinoa
- The right amount of protein intake, wound up being 1.6 grams of protein per kilogram of bodyweight daily. This translates to .73 grams per pound. More protein does not lead to significantly better results.
This is valuable info and a great reminder.
My Mom has Parkinson’s and has trouble with walking — not so much because of leg strength but because of brain function. But having said that, I suspect that if brain function is low, leg strength needs to be even stronger to “compensate” for the loss of good coordination. In other words, if Mom’s brain doesn’t put Mom’s legs into an optimal position for standing or walking, her legs need to be even more strong.
Getting enough protein is a challenge because Mom prefers sweet foods to savory foods. We’re getting protein in through supplements like Boost, and also things like cheese that we serve along with fruits. Thanks to your article, we’ll think even harder about ways to get her enough.
Also for Parkinson’s readers: carbidopa and levodopa (Atamet, Parcopa, Sinemet, Sinemet CR) uptake is apparently *hampered* by protein, so this medicine should be not be taken with (or immediately after) eating proteins. That said, some patients need to take this medicine with some food to prevent nausea. So… it’s no easy trick to make sure our loved ones get enough carbi/levo and enough protein. But it’s an effort worth making.
Hi Phil…. Thanks for the comments. You obviously have good insight into your mom’s condition and the challenges of caring for an elder with Parkinsonism. The recommendation of protein in this post had to do with people who are engaged in weight-training exercise. Someone with advanced Parkinsonism is likely beyond the stage of life when weight-training is feasible. As we age, it’s common for us to lose our sense of taste. In many cases, the only things that taste good are sweet and salty foods…. often the things that we are told to avoid for good health. It’s a personal/family decision, but at some point any calorie is a good calorie. Simply keeping weight on and getting calories in… whether protein, carbohydrate or fat … becomes the primary goal. You no doubt love your mom … good luck caring for her.