The Benefits Of Doubling Your Protein Intake
Whether you’re pumping iron at the gym or walking a mile to work every day, the current guidelines on protein intake are not enough to keep you healthy, particularly if you are over 50. Well, that’s according to a recent study. This study, published in the Journal of Physiology, Endocrinology and Metabolism, examined the effects of four different eating plans on muscular health in 20 adults aged between 52 and 75.
The researchers gave the participants a randomly assigned eating plan. Of the four groups, two groups followed the current recommended daily allowance of protein. This roughly comes to 65 grams of protein per day for a 180-pound person. One of these groups divvied up their protein equally between breakfast, lunch and dinner. The other group ate most of their protein at dinner. The other two groups ate double the RDA of protein.
After just four days of research, the researchers found that the people eating more protein, no matter how this protein is distributed throughout the day, were better at building muscle. Those who were eating double the RDA of protein increased the rate of muscle protein synthesis (this is the process by which the cells use protein to build muscle) and they also improved their net protein balance (this is the difference between actually building muscle and losing the protein that you eat).
What Does All This Mean?
Well, even if you’ve heard of the terms above before, they matter a lot. As we get older, we naturally lose muscle mass. This is because our muscle reduces its response to protein intake, our hormones change and, for some of us, we are less active. Now, you may think a loss of muscle isn’t too bad. Losing some muscle at the age of 60, for example, isn’t going to make every 60 year old think they aren’t beach body ready. However, losing muscle mass as we age has been linked to lots of health problems. Low bone mineral content and density, insulin resistance, fractures, falling and even death can all be linked to a decrease in muscle mass.
Plus, if you have good muscle mass, you’ll be able to continue doing physical activities that you like to do for longer. So, if you have good muscle mass you can continue enjoying life, and you will ultimately keep this muscle mass and even grow it. It’s a win-win.
I’m Old, I Don’t Need Protein..
Well, first of all, 50 definitely isn’t old. However, when these research groups throw around the term “older adults”, they are usually talking about anyone over 50, but that is just a category. The process of losing your muscle mass (sarcopenia) doesn’t start until you are around 65, but gradual muscle mass and function loss can even start happening before your 50th birthday.
So, increasing your protein intake while you are in your 50s can help to maintain the muscle you have and keep new muscle growing. In fact, increasing your intake of protein at any age can boost your health. You see, protein isn’t just responsible for muscle building or maintaining muscle, it also helps to keep your metabolism going in top gear. So, the more protein your diet contains, the less likely you are to get fat. Of course, this does depend on the other ingredients in your diet, but the research into high protein diets suggests that people who get 20% of their calories from protein stored about 45% of the excess calories in their diet as health-building, metabolism-revving muscle. So, even if you have no desire to build massive muscles and pump a load of iron, a high protein diet can keep your body healthy and help you continue doing the physical activities that you love.
How Much Protein Should I Have Daily?
The research above states that you should consume about 1.8g of protein per kilogram of body mass per day. Now, the research states that you should try to get most of your protein from meat. This is because meat also contains all the essential amino acids that you need. However, this research team has clearly never heard of Eternal Vibrance protein powders!
Our protein powders are completely vegan; they are made with pea and hemp protein. However, they also contain all the essential amino acids you need too, as it contains a unique combination of nutrient dense superfoods, that are great for you. Our protein powder can help you increase your protein intake very easily. They can be added into smoothies, enjoyed with water or milk, fruit juices or even added into your favourite smoothie bowl. Just by adding our protein powder to your diet, you can double your protein intake very easily and reap the rewards.
Let’s say you already eat close to your RDA of protein (about 56g a day). One serving of our protein powder gives you another 19 grams of protein. So, if you have three shakes a day that comes in at 57 grams. Which gives you a total of 113 grams of protein a day. If you weigh 63kg (that’s roughly 10 stone) your recommended daily intake of protein according to the study above is 113.4 grams. So, just by using our protein powder three times a day, you can double your daily intake of protein and keep your muscle mass and enjoy all the physical activities that you love to do.
We hope this look at this protein study has been helpful and that you can reap the benefits of our Super Lean Vegan Protein powder and continue to build muscle and stay active. We will keep you updated on protein research when any other studies are released. For now though, to find out more about our protein powder, please explore our website further. For more articles like this, delve into our blog.
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