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episode #196

Do We Need More Protein as We Age?

October 20, 2022 in Podcast


This week I discuss 3 studies (referenced below) which showed evidence that older individuals tend to experience more anabolic resistance, meaning a decreased sensitivity and capacity of muscle protein synthesis. They reported that higher protein intakes will help improve the situation.

Based on one study, the following conclusions were drawn. At rest, the optimal whey protein dose for non-frail older adults to consume, to increase myofibrillar MPS above fasting rates, was 20 g. Resistance exercise increases MPS in the elderly at all protein doses, but to a greater extent with 40 g of whey ingestion. These data suggest that, in contrast to younger adults, in whom post-exercise rates of MPS are saturated with 20 g of protein, exercised muscles of older adults respond to higher protein doses.

This is more proof that the best anti-aging practice is to focus on a higher protein intake as we age (1 gram per pound of desired weight) and to embrace resistance training on a weekly basis as well. Have a great day!

References:   PMID: 22313809; PMID: 23438221; PMID: 19001042


Hello and welcome to the Get Lean and Eat Clean podcast. My name is Brian Grin. I'm a certified health coach, trainer and author, and this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show. All right, welcome to the Get Lean E Clean podcast. My name is Brian Grin. Hope you had a great weekend. Happy Tuesday if you're listening this on Tuesday and hopefully you'll listen to my interview with Dr.


Anthony Chaffy. And we touched on his journey into carnivore, how plants are going to kill us. And you know, this is one person's perspective who's had a lot of success with the carnivore diet and there's others that have as well, probably because the fact that you get rid of a lot of the gut irritants that could be coming from plants and you know, sweeteners and things like that. But again, you have to go through your own journey, your own self experimentation. Find out works well for you because there's people who, you know, are healthy and vibrant for the most part, and they're vegetarian, right? Or they're pescatarian. So either way, this was an interesting interview with Dr.

(1m 23s:)

Chaff. You definitely checked that out just to learn a per a different perspective. And the one thing I want you to take is it's not about, you know, passing on any type of agenda to the listeners or the podcast. It's about just sharing perspective and ways to create optimal health. And this was just one perspective. So take it for what it is. And today I wanted to touch on, there's three studies that I'm sort of gonna go through in a brief fashion just so you get to the conclusion of it, cuz that's all we care about for most of the studies. But this was the, the question was, as we get older, do we need more protein to maximize muscle mass?

(2m 5s:)

And, and these are adaptations to resistance training, right? So if you're lifting weights, you're getting older, do we need to actually consume more protein? And the answer is yes, From these studies, they're reporting that older individuals experience sort of a resistance, a decreased sensitivity to both protein and a muscle protein synthesis. So, you know, when you're younger, obviously your body is gonna respond better to resistance training that as you get older, that doesn't mean that you can't build muscle as you get older. But what you have to keep in mind is that you are, you know, you're creating this, you know, after resistance training you have, you create what's called muscle protein synthesis.

(2m 49s:)

And this is an antibiotic response. This happens when you're young or old, but when you're old it's blunted a bit. And so what we have to do, especially if, let's just say we're 50 plus, is we need to elevate our intake of protein to maximize the anabolic response to resistance training. So I always, you know, I would always say that, you know, we talk a lot about the, the best anti-aging drug is to lift weights and eat protein. How much, you know, these studies, for example, I'll just cite one and I'll put links in the show notes so you can read them through if you want yourself.

(3m 34s:)

But one of them was comparing the resistance, you know, resistance training as far as increasing MultiPro synthesis say that 20 times muscle protein synthesis, synthesis and elderly at all protein doses. So they, they tried, they, they, they tested 'em out at 0, 10, 20, or 40, and the greatest response was from the 40. So they respond better as from an older population to the higher protein ingestion they used WHE protein. So I would say that I, I've always been an advocate of, of have a higher protein intake, especially as we get older.

(4m 14s:)

Like these studies are sort of confirming and I would say, you know, one gram per pound of desired body weight would be the best way to go per day. So if you weigh 170 pounds and you're happy where your weight is at, you can shoot for, you know, especially if you're a 50 plus shoot for at least one 50 to 170 pounds, 70 grams of protein. Okay? So in closing, the main thing that to get from this is, you know, resistance training and a focus on high protein intake is first of all some of the best practices you can make to, you know, living a vibrant life.

(4m 54s:)

But also keep in mind from these studies that as we get older, you know, we, we become a little bit less sensitive to the protein, so we have to actually ingest more and I would shoot for one gram per pound of body weight. So anyways, hope this study sort of gives you a little bit of perspective on, you know, just aging and what we need to do in order to maintain muscle mass as we grow old. And I think this is one piece of the puzzle. Obviously just consumer protein is not enough. You have to actually do resistance training, some type of lifting heavy things in a safe manner. And, and then, you know, you could use obviously a quality way protein to, to ingest or obviously eating whole foods is a great way to go.

(5m 42s:)

Quality animal proteins are probably the most biovail, bioavailable of all the proteins, but you can still get results from p or way, or excuse me, p or soy protein. If this is a route that you want to go, just make sure it's a quality one. So there you have it resistance, train, ingest, adequate protein, and you'll be a lot better off. Have a great rest of the day and I'll talk you on Friday. Thanks for listening to the Get Lean E Clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes@briangrn.com for everything that was mentioned in this episode.

(6m 23s:)

Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.

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