The aging process can make everyday tasks even more challenging. When daily activities such as climbing stairs or completing household chores become difficult, this lack of strength can sometimes be tied back to an age-related decline in muscle mass, known as sarcopenia.
Just because you’re getting older doesn’t mean you should have to stop doing what you love. If you’re suffering from a decline in strength, finding relief could be as simple as drinking one whey protein shake per day. A new study has shown whey protein can help rebuild muscle mass in adults 50 and up.
The Risks Of Age-Related Muscle Mass Degeneration
Sarcopenia can have negative health outcomes, including:
- Insulin resistance and type 2 diabetes
- Increased risk of fractures
- Loss of mobility
- Low metabolic rate
- Heart problems
- Decreased life expectancy
Because of the many health risks of muscle mass degeneration, it’s important to take steps to prevent sarcopenia as much as possible. Treating muscle degeneration can lead to a significant reduction in the risk of cardiovascular disease, improve metabolic health and aerobic capacity, and reduce fall risk.
Stuart Phillips, PhD, a professor at the Department of Kinesiology and member of McMaster's Institute for Research on Aging, conducted a study to determine the effect of whey protein on muscle mass. The study revealed that a whey protein-based, multi-ingredient supplement can increase lean body mass and strength in otherwise healthy seniors.
This increase in strength was observed both with and without the addition of exercise. However, when the participants in this study added high-intensity interval training and resistance training just twice per week, the increase in muscle mass was even greater.
Healthy Habits And Healthy Aging
Eating right and regular exercise are important no matter what your age. For adults 50 and up, this combination can be key to lowering cholesterol and blood pressure while maintaining a healthy weight and an active lifestyle. The addition of the whey protein shake is just one more element that can help develop the muscle and strength needed to participate in a healthier lifestyle.
And, for those who are recovering from surgery or illness, a protein shake can help during their recovery process, even if they’re unable to follow a more regular exercise regimen.
How Much Protein Should You Take In Per Day?
Muscle becomes less responsive to protein as we age, causing our daily intake needs to increase. While a 10-gram daily intake is a general average, 30 to 40 grams of protein per day is necessary to stimulate muscle growth as you grow older.
Be sure to track your protein intake throughout the day (eggs, seeds/nuts, meats) and choose a whey protein shake that is low in sugar. If you’re looking to sweeten your shake, try adding a half of a frozen banana.
To really make it a special treat, add almond or coconut milk instead of water, frozen fruit for sweetness, and ice. Not only will it taste delicious, but it will help keep you fuller longer and boost your energy.
What Else Can You Do To Increase Your Strength & Energy?
Try adding additional supplements to your diet such as Omega-3 fatty acids, creatine, vitamin D, and calcium. All of these nutrients are important to strength, muscle and bone health, and can improve cardiovascular health.
If you’re concerned about your muscle mass, or have had issues with strength and energy, think about looking into what the Matrix Age Management Program can do for you along with your whey protein shake!
The Matrix Age Management Program is tailored to each client’s specific needs as they relate to key lifestyle and health areas such as:
- Sleep & Stress
- Fitness & Exercise
- Hormones and
Don’t let age or decreased strength slow you down. Regain your muscle mass and strength by using a blend of easy, home-based routines and the solutions offered by the Matrix Age Management Program.