Popular in the sports world for its effect on the development of muscle mass, whey is a food supplement source of very good quality proteins, which can also be very interesting for seniors. Explanations by Rebecca Chocron, dietician and nutritionist in Marseille.
Needs: How much protein after 50?
The recommended protein intake has been set at a minimum of 1 g of protein per kilo of body weight per day for adults from 50 years old, the age from which muscle tissue gradually begins to deteriorate. This recommended intake is 0.83 g/kg/day for young adults in good health.
Protein needs therefore increase significantly with age, to prevent the phenomenon of muscle wasting that threatens seniors.
Between increased needs and often reduced intakes due to a decreased appetite and a lesser appetite for meat products, protein deficiency in seniors is a real public health problem. One tenth to one third of them would suffer from a protein intake deficiency.
What is the muscle mass of a 50-year-old woman?
Men and women are not equal in terms of their body distribution.
First, women have a physiologically lower muscle mass (30 to 35% of body weight) than men (40 to 45% of body weight).
From their forties, women begin to lose muscle mass at a rate of about 3 to 8% per decade, which can accelerate after menopause due to the drop in estrogen levels, a hormone that plays a role in maintaining muscle mass.
The muscle mass of a woman in her fifties is on average 25 to 30% of her total body mass, but it can vary greatly depending on her level of physical activity, her physical condition, her diet, her genetics or her general state of health.
Bodybuilding: is it possible to gain muscle at 50?
Fortunately, it is entirely possible to gain muscle at 50, although it may require a little more effort. First of all, gaining muscle mass, regardless of age, inevitably involves physical bodybuilding training, with exercises aimed at stimulating the growth of the main large muscle groups. A structured, progressive program, adapted to each person’s level is crucial to avoid injuries.
Alongside physical exercise, nutrition of course plays a key role in muscle gain. It is essential to consume enough high-quality protein to enable this muscle synthesis.
In addition to protein intake, it is essential to have a sufficient and balanced caloric intake, including complex carbohydrates and healthy lipids, namely polyunsaturated and monounsaturated.
Also pay attention to recovery, which becomes more important with age. Adequate rest periods between training sessions are essential to allow muscles to rebuild and strengthen. Good sleep is also valuable for muscle recovery, and general health of course!
What protein to take after 60 years?
After 60 years, it is quite possible to cover your protein needs with food, if there are no major problems with loss of appetite, deficiencies or any pathology.
“The best sources of protein for those over 60 are: lean meats (chicken, turkey, lean beef), fish (lean and fatty) and seafood, eggs, dairy products (milk, yogurt, cheese), legumes (lentils, chickpeas, beans), nuts and seeds, soy products (tofu, tempeh) and whole grains (quinoa, oats, brown rice)” lists Rebecca Chocron.
To increase muscle mass if your appetite is not sufficient to cover your needs with these foods, protein food supplements can then be useful.
Casein is a good quality protein that is slowly digested, which can be beneficial for a prolonged supply of amino acids, especially during the night. It can help prevent muscle breakdown over a longer period. It is generally recommended to consume it before going to bed, in the form of a protein shake or mixed with a dessert such as fromage blanc or compote.
Plant-based proteins are also a great option, especially for those who are lactose intolerant or prefer to avoid dairy products. Soy, for example, is a complete protein and rich in leucine. Pea and rice protein blends are also very popular because they offer a balanced amino acid profile.
Egg protein, especially egg white, is a high-quality, fat-free protein source. It is well digested and rich in essential amino acids.
Finally, whey, very popular among athletes, is a complete protein, containing all the essential amino acids, including leucine, which is particularly valuable for stimulating muscle protein synthesis. It is quickly digested and absorbed, which makes it ideal for gaining muscle mass after a workout. Sold in powder form, it can be used to make smoothies, simply mixed with milk or water, or incorporated into yogurts, fruit compotes or cereals.
What age to consume whey and what is the benefit for seniors?
There is no specific age to consume whey, which can be a very good protein supplement for people who struggle to cover their needs. With excellent nutritional quality and rapid absorption, it is widely used by young adult athletes looking to increase their muscle mass, and it is in this environment that it is most popular.
Nevertheless, it is a food supplement that has its place in the diet of those over 50, in whom muscle degradation is more significant. From this age, the body “destroys” more amino acids than it synthesizes, which is the cause of progressive muscle wasting.
“Whey is particularly useful for those who have difficulty consuming enough protein through their diet, those who are looking to maintain or increase their muscle mass and those participating in exercise or rehabilitation programs” explains the dietician.
Be careful, however, before starting a whey supplement, it is recommended that those over 50 consult a doctor or dietician, especially if they have kidney or liver problems.
“Also be careful when choosing the product: you should always opt for a whey without unnecessary additives, low in sugar, and adapted to the specific needs of seniors” explains Rebecca Chocron.
