“You’re just getting older” is a phrase you’ve probably heard from your doctor. It’s their answer for many of the health issues that come up, including the weakening muscles many people experience as they age. But, new research is demonstrating that it doesn’t have to be the case. You can keep your muscles strong, healthy, and fit no matter what your age, and it’s easier than you might think. The secret lies in the building blocks of your muscles: Protein.
As you get older, your body becomes less capable of synthesizing amino acids on its own. However, these amino acids are vital to preventing muscle loss (called sarcopenia). This is why the amount of muscle you have tends to decrease over the years, while fat accumulates around your hips, thighs, and middle. Protein-rich foods provide the essential amino acids to keep your muscles and bones strong as you age—even if you can’t exercise as much as you used to.
Muscle mass you can drink
A new study has shown that a simple protein drink can improve your lean body mass. Researchers at McMaster University studied two groups of men aged 70 and older. One group took a protein-based, multi-ingredient nutritional supplement drink for six weeks without an exercise regimen, while the other group took a placebo. Then, a 12-week progressive exercise training program—consisting of resistance and high-intensity interval training—was thrown into the mix.
For the men drinking the protein drink, the results were impressive. In the first six weeks – without any exercise – the men in the group drinking the protein drink gained 700 grams in lean body mass, the same amount of muscle these men would normally have lost in a year. But when combined with exercise twice weekly, the men noticed even greater strength gains, especially when compared with their placebo-taking counterparts.
The protein drink the men used twice daily that produced these incredible muscle gains contained 30 grams of whey protein, 2.5 grams of creatine, 500 IU vitamin D, 400 mg calcium, and 1500 mg of fish oil.
Creating your muscle drink
It’s always a good idea to get your nutrients, including protein, from whole food sources. For protein, that means eating meat, eggs, milk, cheese, and beans. But sometimes you might fall short. In that case, you can create your own muscle-building drink based on the research you just read about.
To get started, you’ll first need to buy a good-quality whey protein powder. There are three kinds of whey powder available, each with its own pros and cons:
- Concentrate – Whey protein concentrate is the cheapest option but has the highest amount of carbs per serving and also contains lactose. So, if you are lactose intolerant or trying to cut back on your carb intake, it might not be the best choice for you.
- Isolate – Whey protein isolate is a little more expensive and doesn’t mix as well as the concentrate but has a higher protein concentration without the carbs and lactose.
- Hydrolysate – Whey protein hydrolysate is the most expensive of the three and, like the isolate, can be challenging to mix. However, it’s the fastest absorbing, has a high protein concentration and is low in carbs, and also contains digestive enzymes to help you break it down easier.
Whey protein powders are available in numerous flavors to suit your tastes. Creatine is also available in powder form and helps your body produce energy faster. You can buy flavored or unflavored powders both in health stores and online and mix them into your serving of whey protein. You can just add your powders together in water and shake, or mix them in a blender with ice for a refreshing treat.
The easiest way to get the specific amounts of vitamin D, calcium, and fish oil used in the study is to take them in supplement form when you consume your protein drink. Remember to do this twice a day to reap the same benefits as the research participants.
Weak muscles can increase your risk of falls and the need for assisted living. Keep your muscles strong enough to stay active using the protein drink recipe above and stay lean, fit, and healthy for life.
