As we age, the role of protein in our diet becomes increasingly crucial. Recent research has shed new light on the relationship between protein intake, aging, and longevity, challenging long-held beliefs and emphasizing the need for adequate, high-quality protein sources in our diets. One company at the forefront of addressing these evolving nutritional needs is Momentous, known for its scientifically-backed protein supplements.
Protein and Longevity: A Surprising Connection
While some longevity experts have suggested that reducing protein intake could extend lifespan by limiting the activation of certain pathways associated with aging, some research challenges this idea. One study focusing on protein intake and longevity found that individuals aged 65 and older who consumed more protein actually had lower mortality rates. This finding dispels the long-held belief that high-protein diets are harmful, especially for older adults.
Another study, as well as a literature review, found that eating more than 0.8 grams per kilogram of body weight, the current recommended daily allowance (RDA), may offer protective effects compared to those who followed the RDA. This suggests that increasing protein intake as we age may be beneficial for longevity, rather than harmful.
Furthermore, Dr. Stacy Sims recommends women consume 30 grams of high-quality protein within 30 to 45 minutes after exercising. David Stewart, Founder of AGEIST, makes sure to have protein first thing in the morning and after exercise.
The Quality of Protein Matters
Not all proteins are created equal, and the source of your protein can have significant impacts on your health. While some studies found that plant proteins offered more protective effects against mortality, animal proteins still showed reduced mortality compared to those who cut back on protein too drastically. This highlights the importance of consuming a variety of high-quality protein sources.
Momentous recognizes this need for quality and variety in protein sources. Their whey protein is known for its high content of essential amino acids, particularly leucine, which plays a key role in muscle protein synthesis. It is made with the least ingredients necessary for the best experience possible. Their upgraded formula contains 20g of grass-fed whey protein isolate per serving—with no gums or stabilizers like silica which are common in other proteins on the market—and it’s sweetened without sucralose. For those who prefer plant-based options, Momentous also offers a carefully formulated blend of pea and rice proteins, ensuring a complete amino acid profile.
Protein Intake Recommendations as You Age
As we get older, our protein requirements increase due to the gradual decline in muscle mass, known as sarcopenia. Starting around age 40, the body becomes less efficient at utilizing protein, making it essential to consume more to maintain muscle mass and strength.
Another study on protein and muscle health supports this idea, suggesting that consuming up to 1.6 grams of protein per kilogram of body weight per day provides protective benefits. This is nearly double the current RDA, which means that older adults may need to significantly increase their protein intake to support both muscle health and longevity.
The Role of Protein Supplements in a Balanced Diet
Given the growing body of evidence supporting higher protein intake, especially in older adults, protein supplements like those offered by Momentous can be a convenient and effective way to meet these increased needs. They can help individuals reach their protein goals without adding excessive calories to their diet.
It’s important to note, however, that while protein supplements can be an excellent addition to your nutrition plan, they should not replace whole foods in your diet. A balanced diet that includes a variety of protein sources—both plant-based and animal-based—will offer the best overall health benefits. Momentous protein powders can complement this balanced approach, helping you reach your protein goals efficiently.
When choosing a protein supplement, it’s crucial to opt for high-quality products that undergo third-party testing for purity and safety. Momentous protein powders, for instance, are third-party tested by NSF Certified for Sport or Informed Sport, ensuring safety and purity.
Final Thoughts
The latest research suggests that adequate protein intake, particularly as we age, is more important than previously thought. Not only does it provide essential building blocks for muscle maintenance and growth, but it may also play a significant role in longevity and overall health.
While whole food sources should form the foundation of your protein intake, supplements like those from Momentous can be a valuable tool for meeting increased protein needs, especially for older adults or those with higher physical activity levels. It’s important to find the amount of protein that you need and determine the frequency for your specific body, lifestyle, and activity level.
A well-rounded approach to protein consumption—combining a variety of whole food sources with high-quality supplements when needed—can support muscle health and strength and potentially even contribute to a longer, healthier life.
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