Supermarket shelves now stock high-protein foods, from chocolate bars to yogurts. But the advice on how much to eat each day is confusing
The really dedicated can chew on dried beef biltong or drink protein shakes in between meals.
This is especially important as we get older, as muscle loss contributes to people becoming more frail with age and being more prone to falls – a major cause of injuries and loss of independence for older people.But it’s not just the elderly who are affected. People start becoming more prone to muscle loss from their forties onwards, said Professor Wall.
Those amounts may not seem too hard to achieve – for instance, half a chicken breast, considered a typical portion size, contains about 29g of protein.Although very similar amounts are given in many other countries’ dietary guidelines too, there is debate among scientists about whether those figures are right.
They don’t take into account that older people are less able to rebuild muscle fibres in response to dietary protein, a phenomenon known as anabolic resistance, said Dr Elizabeth Williams, a registered nutritionist at the University of Sheffield. Because of anabolic resistanceshe says: “There’s a school of thought that older adults have a higher requirement of protein than the general population.”
And there is no evidence that consuming extremely high amounts of protein, more than 1.6g per kg per day, helps people build muscle even more, he said.
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