Why protein for middle age is important to stay fit

Maintaining physical fitness becomes even more vital at 40, when muscle mass begins to shrink. Regular exercise, especially strength training, is highly recommended by health care professionals (read here).

Another must-do is having sufficient protein for middle age.

Doing stretching exercises can help delay muscle loss.

Salmon is rich in protein.

Lean chicken is an excellent source of protein.

That’s why I decided, a few years ago, to widen my diet from predominantly pescatarian (since 2012) to include poultry (whole eggs, chicken) and dairy (plain yogurt, cottage cheese). Then, I made sure to increase my intake of plant-based protein in every meal.

The strategy worked phenomenally vis-à-vis my goal of cutting down on simple carbs and refined sugar!

One meal, which consists primarily of protein and fiber, keeps me sated for four hours and even up to six. So, I don’t need a snack to get me through the next meal. I usually end up needing just two full meals a day, completely satisfied and energized.

Importance of protein for middle age

Muscle mass naturally begins to decline by midlife, as pointed out by medical doctors Juan Alvaro F. Estrada, a general orthopedic surgeon, and Maria Leila M. Doquenia, who specializes in adult neurology, movement disorders, and clinical neurophysiology.

Sagging muscles signify the onset of sarcopenia. (Photo: Freepik)

This age-related involuntary loss of muscle mass, as well as its strength and function, is called sarcopenia.

The decrease in muscle mass can be anywhere from 3 to 8 percent per decade starting at the age of 30, according to a review article on sarcopenia published in the United States’ National Library of Medicine. It accelerates after the age of 60.

As a result, older people afflicted with sarcopenia are prone to falls and injuries that can lead to functional dependence and disability. They also become susceptible to progressive increase in fat mass and changes in body composition.

Moreover, the medical review article underscores sarcopenia’s role in the decrease in bone density and the increase in joint stiffness. The health condition also contributes in developing kyphosis, or the reduction in stature.

Doing leg raises on all fours strengthens the glutes, hamstrings, and core while improving balance. (Photo: Jocelyn Dimaculangan / Location: MUNI Co-Wellness Recreational Center in Pasig City)

The good news is, muscle mass and strength can greatly benefit from proper nutrition and exercise training.

Estrada and Doquenia recommend strength and resistance training in combination with low-impact exercises like yoga or Pilates to maintain flexibility and joint health.

Proper nutrition, on the other hand, means adequate intake of total calories and protein. This will not only improve muscle mass and strength, as shown by studies, but will also reduce insulin resistance that affects many older adults.

How much protein do you need after 40

The general rule is for protein to supply anywhere between 10 percent and 35 percent of the daily intake of calories, according to the Mayo Clinic Health System.

Based on my age and weight, along with having an active lifestyle, I need about 1,800 to 2,000 calories per day. That means 200 to 700 calories from protein or 50 to 175 grams.

For an average sedentary adult, the recommended dietary allowance to prevent deficiency is 0.8 grams per kilogram of body weight. If your weight is 150 pounds (68 kilograms), you should consume 54.4 grams of protein per day.

A pork dish has up to 27 grams of protein.

But if you exercise regularly, you need to consume more protein, about 1.1 to 1.5 grams per kilogram per day.

However, going for as much as 2 grams per kilogram can be considered excessive protein intake.

At 40, sarcopenia can be prevented by increasing the daily protein intake to around 1 to 1.2 grams per kilogram of the person’s weight. This translates to 68 to 82 grams per day, if they weigh 150 pounds.

When in doubt, especially if you’re dealing with chronic diseases or eating disorders, consulting a registered dietitian is the route to learning about the importance of protein in diet.

Physical medicine and rehabilitation physician Jeffrey Arboleda also recommends seeking guidance from a nutritionist, particularly on how protein in diet can help avoid or recover from an injury.

A nutritionist is trained for general health education and wellness, including weight loss support for healthy individuals and explaining the benefits of protein for adults.

“Proper nutrition in general plays a crucial role in injury prevention since it promotes the physical and psychological state of the athlete," Arboleda explains in our past interview for a newspaper article.

He then gives emphasis on the role of a high-protein diet in reducing muscle loss and possible acceleration of injury healing.

Fellow physiatrist Glenn Desquitado expounds on the topic for the same publication: “Protein provides essential amino acids which are the building blocks that are needed for repairing damaged muscle and different connective tissue.”

He adds, “Certain protein sources may also contain anti-inflammatory properties that help reduce swelling and pain, eventually leading to a more speedy recovery.

“However, I would also like to state that everything should be taken in moderation because protein intake above your recommended daily requirement can also lead to other potential health issues such as kidney and liver problems just to name a few.”

Best protein sources for middle-aged adults

Having a plant-based burger is a convenient way of consuming protein.

Seafood, such as scallops, is rich in protein.

Greek yogurt on a bed of cucumber provides protein, calcium, and fiber.

Protein can easily please any type of eater as it is found in both animal and plant sources. It makes following a sarcopenia prevention diet quite achievable and even enjoyable.

High protein sources include lean meats, such as chicken, beef, and pork. They are also rich in other nutrients like iron and zinc. Just go for the low-fat options (lean ground beef, pork loin, skinless chicken breast) to avoid consuming unhealthy saturated fat.

Eggs, when boiled, have each 13 grams of protein, plus essential amino acids and other nutrients.

Eggs are just as healthy, though I used to fear consuming the yolk for fear of its high cholesterol. But my most recent lipid panel proves that moderate consumption has no negative effect, in my case at least.

Fish and seafood are rich in protein, too. Salmon, tuna, and mackerel also contain omega-3 fatty acids that are good for the heart and ideal to have a balanced diet for middle-aged adults.

Dairy products are the perfect protein for bone health as calcium abound in milk, cheese, and yogurt.

Just opt for the low-fat variety to lessen your intake of saturated fat and choose the unsweetened option to avoid loading on sugar.

If you’re lactose intolerant, you can have milk from soy or almond and get similar amounts of protein and calcium.

Aside from soy, other types of beans, along with peas and lentils, are rich in protein, plus fiber, folate, potassium, iron, and zinc.

Small wonder then that ginisang monggo (sautéed mung beans) is the default dish for Catholics when they need to abstain from meat as penance.

Consuming 100 grams of mung beans provides 24 grams of protein.

Speaking of soy, other products derived from it deliver not only the protein requirements.

Fermented soybeans, such as the Japanese staple, natto, and the traditional Indonesian delicacy, tempeh, also have beneficial protein for bone health and the gut. 

Nuts and seeds are likewise great sources of protein.

So, go ahead, munch on peanuts, but opt for boiled rather than fried to skip the unhealthy fats. Go also for unsalted or lightly salted almonds, walnuts, pumpkin seeds, sunflower seeds, and the like to fully enjoy the vitamins and minerals they contain.

Quinoa is another plant-based protein source highly recommended by health experts.

A more affordable alternative is adlai, an heirloom grain native to the Philippines and other parts of Southeast Asia. It provides as much as nutrients, including fiber, which is perfect for providing protein and metabolism boost.

A half cup serving of tofu has up to 22 grams of protein.

“Try to eat a variety of protein-rich foods to ensure you are meeting your daily protein needs as well as getting the vitamins, minerals, and other nutrients needed for optimal health,” as advised by the Harvard Health Publishing.

Aside from regular meals, there are nutritional mix shakes that can provide the daily protein needs.

Having a glass of protein shake, usually made of soy and/or pea protein isolate, is quite convenient especially for the elderly who are already afflicted with the effects of muscle loss and aging.

Peas are so rich in protein that they comprise many brands of nutritional mix shakes.

Lastly, keep in mind that anything in excess is not good and can be harmful. Health experts recommend mindful consumption of protein for middle age and those with medical issues.

(All photos by Jo Valle, except those labelled otherwise.)