"I Was Wrong About Protein Supplements"

Protein is the hot topic in wellness circles and it's EVERYWHERE!

​Protein chips or protein water anyone?

You'd be forgiven if you thought it was just a fad but recently I ran across an article written by a Ph.D. nutritionist who described how her advice on protein has changed in the last 20 years.

She now counsels:

• Getting more protein after the age of 40 because the ability to build muscle from protein decreases compared to that of someone in their 20s. It's more challenging because total calorie requirements decline.

• Protein supplements can help achieve both--building and maintaining muscle while keeping calories in check.

• Some protein types are more effective than others at building and maintaining muscle.

Adults over 65 require nearly double the amount required by younger adults to support muscle repair and maintenance.

Why protein supplements?

Ideally, we'd meet our nutritional needs with food but protein supplements are a convenient option. When appetite and total calorie intake decrease, protein supplements can slow muscle loss, even in inactive individuals.

Liquid supplements can help meet protein goals in a smaller, more digestible form. Studies show that adding protein supplements to the diet can prevent muscle loss, making them a valuable tool for older adults.

​Studies found that whey and pea protein were equally effective in supporting muscle growth/maintenance but collagen had no effect.

That's probably because collagen has little leucine, the most important amino acid for building and maintaining muscle.

Whey protein has 12.7 grams of leucine per 100 grams of protein and pea protein contains about 8.2 grams of leucine per 100 grams of protein. Collagen has about half the leucine of whey protein.

Eating protein doesn't = building muscle

The other part of the equation is strength training to stimulate muscle growth/maintenance.

Research trials that evaluated protein supplement use with exercise reported impressive gains in muscle.

In frail populations, dietary protein performs better than scientists expected it to. It could possibly slow the rate of muscle loss in an inactive person even without increased exercise.

The role of protein supplements

👉 When you don't have a big appetite--"I can't eat that much food."

👉 When you're not a big protein eater--"I prefer more vegetables and grains."

👉 When you don't want to cook--"I don't have time/want to eat a big breakfast."

👉 When it gets to be late in the day and you realize you haven't had enough protein for the day.

👉 When you're hungry and need a healthy snack. Protein bars are filling and portable--and more nutritious than a lot of snack foods if you choose the right bars.

My current favorite is the Quest bar (oatmeal chocolate chip). It has 20 grams of protein, 1 g. of sugar, 16 g. of fiber, all for just 180 calories.

And it doesn't have a coating on it that can get melt-y and messy.

Protein isn't just a buzzword

Protein is a key player in maintaining strength, mobility, and overall health. While whole foods should be the foundation of a balanced diet, protein supplements can be a convenient tool to ensure you’re meeting your needs, especially when appetite, time, or dietary preferences make it challenging.

Prioritizing protein—whether from food or supplements—along with regular strength training can help maintain muscle, slow age-related decline, and keep you feeling strong and energized!