Getting adequate protein is important at any age, and national dietary surveys show that most Americans currently consume about 11/2 times the RDA for protein. That begs the question: Although protein needs increase with age, do we need to eat more protein if we're already consuming more than the RDA? Not according to Paddon-Jones, who says the danger of recommending that people eat more protein is that it easily can be interpreted as "eat more food." With overweight and obesity at epidemic levels, that isn't something RDs want to encourage.
"The combination of resistance exercise, such as lifting weights or push-ups, and higher protein intakes appear to protect muscle and strength, even during weight loss," says Donald Layman, PhD, a protein researcher and professor emeritus in the department of food science and human nutrition at the University of Illinois. He believes that getting plenty of high-quality protein can help buffer the aging process.
Animal sources of protein are the highest quality protein in the diet and generally provide the most leucine, the essential amino acid that, Layman says, is the key threshold to the synthesis of muscle tissue. Pass this threshold, which likely is greater in older people (ie, get enough leucine), and muscle synthesis triggers. Whey protein has been found to be especially high in leucine.
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Living organisms synthesize almost all proteins using only twenty different amino acids. Polypeptides form a unique three-dimensional structure based on the type and position (sequence) of these amino acids. Within the sequence, amino acid R-groups form chemical interactions that create a specific three-dimensional structure. These R-groups are commonly called “side chains” because they are not involved in the peptide bonds. The R-groups stick out on the side of a polypeptide, freeing them to chemically interact with one another. Side chain interactions form each protein’s specific structure, a structure uniquely capable of performing that protein’s cellular function.
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Older patients and clients need more protein than their younger counterparts. At one time, that would have been considered a controversial statement, but many experts now consider it a fact. Previously, it was believed that high protein intake resulted in bone loss and strained the kidneys, both especially risky for older people. Now it's been shown that more protein benefits bone health, and getting enough protein is as important as getting enough calcium and vitamin D.1,2 Higher protein intakes, of up to 35% of daily calories, pose a risk to older people only when they already suffer from some type of kidney function impairment.3
12 Best Bedtime Foods for Weight Loss | Eat This Not …
Peanut butter toast is a delicious and filling snack any time of day, but especially before bed. This peanut butter contains tryptophan, an amino acid that helps put you to sleep, and the B vitamins in whole grain bread will help you absorb it. Plus, there’s a reason peanut butter is one of our ; it’s a great source of plant-based protein to help you build muscle, and healthy monounsaturated fats to keep you full and blast belly fat.