Spotted this story on Yahoo:  “Older Adults: Double Your Protein Intake for Better Health

Whether you’re running an Ironman or walking laps at the mall, current guidelines on protein intake just aren’t enough to — especially if you’re over 50.

That’s the word from a new study published in the American Journal of Physiology — Endocrinology and Metabolism. Researchers from the University of Arkansas for Medical Sciences examined how four different eating plans affected the muscular health of 20 healthy adults ages 52 to 75.

Bottom Line:  RDA for a 180 pound person is 65 grams of protein.  The study participants who doubled that amount “increased their rates of muscle protein synthesis (the process by which cells use protein to build muscle” after just 4 days.

I am about 180 and have followed the general rule of 1 gram of protein per pound of lean body mass. Assuming 20% body fat, I top out my protein at 140 grams. Recently, I have become stricter with that rule since excess protein ends up as glycogen – no thanks.  I don’t go for the second helping of protein nor do I snack on protein.  Still – I end up at the 130-140 gram range.  I always wonder about individuals who claim they have a hard time eating enough protein.

BTW: There was no significant difference given the timing of when you ingest the protein.  That is always a question and I don’t think this limited study answers it – especially if the participants were not exercising – aggressively.

Given some of the recent press acknowledging that Low Fat and Limited Saturated Fat recommendations were not supported by science – surprise – enjoy that steak.

One final Post Script – I don’t think 50 is old.

 

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