Increasing Longevity: The Role of Protein
4 min read
As health and wellness coaches, we are often faced with helping clients with behavior changes related to food intake. But it can be confusing; we all respond differently, and there is no single way to approach nutrition for each client except applying macronutrient science within an eating strategy. Usually, we turn to high protein, low carbohydrate suggestions for increasing longevity.
When we think of nutritional planning for enhancing or preserving lean mass, protein stands as an indispensable cornerstone. However, the journey toward maximizing muscle protein synthesis goes beyond mere daily protein intake; it encompasses the strategic distribution and quality of protein consumption. Knowing some simple guidelines can help you pinpoint timing with your client providing a food log to document their intake of protein (and all food, really) for a week.
Whether you view food as mere sustenance or relish every culinary experience, the significance of protein intake remains undeniable.
Dietary protein serves as the primary source of amino acids, crucial for constructing new tissues, repairing the old, and orchestrating fundamental cellular processes throughout the body. Among the 20 amino acids that comprise protein, nine are deemed “essential” as our bodies cannot synthesize them independently, necessitating their acquisition from dietary sources.
Yet, if you know even basic nutrition, you know that the conventional wisdom of meeting the recommended dietary allowance (RDA) of 0.8 grams of protein per kilogram of body weight per day falls short in addressing the multifaceted needs of those aiming to bolster lean mass and stave off conditions like age-related involuntary loss of skeletal muscle mass and strength (sarcopenia). This is complicated by the fact that as we age, we encounter anabolic resistance. The intricacy of determining one’s protein requirements extends beyond gender and weight, encompassing factors such as lean body mass and activity level. Simply put, inadequate protein intake prompts the body to cannibalize its lean mass for amino acids, culminating in a catabolic effect (muscle loss).
Nutrition coaching should include the basics, like knowing the Acceptable Macronutrient Distribution Range (AMDR). This guidance suggests a protein intake ranging from 10% to 35% of caloric intake, translating to 1.0-3.7 grams per kilogram per day for the average individual, those aspiring for lean mass augmentation or engaging in moderate to vigorous physical activity benefit from higher protein consumption levels—approximately 1.2-2.2 grams per kilogram per day.
There are a Lot of Different Formulas
For example, 1 gram per pound of body weight (equivalent to 2.2 grams per kilogram per day) is a well-known range. However, optimizing lean mass expansion through specific nutrition enhancements involves more than a quantitative approach to protein recommendations. It also has to include an equal time-based distribution of protein intake across the day. The intrinsic quality of the protein sources is also a significant factor.
Don’t be Afraid to Go Beyond the Baseline
Transitioning from the basic RDA to personalized protein strategies necessitates a shift away from the one-size-fits-all paradigm. While the RDA serves as a foundational guideline for averting deficiency, it grossly underestimates the requisites for muscle growth and maintenance, particularly in the context of an aging population. Elevating protein intake within the recommended range—ideally towards the upper threshold—provides the physiological substrate essential for augmenting lean mass and fortifying skeletal integrity. We aren’t training senior bodybuilders; we are fighting off the loss of lean mass and trying to add more when and where we can. This is usually a common goal across the board and not just for fitness clients.
Distribution of Protein Intake: The Timing Issue
The timing of intake becomes a dimension of protein consumption – pivotal to optimizing its use. Rather than relegating protein intake to random bouts throughout the day, adopting a strategic approach characterized by evenly spaced protein feedings yields superior outcomes. By distributing protein intake across multiple meals, clients can sustain an elevated amino acid pool within the bloodstream, thereby benefitting from a prolonged anabolic environment conducive to muscle growth.
Spencer Institute’s Certified Longevity Coach is invaluable in increasing your increasing longevity knowledge foundation.
