Protein Snackification: A dietary approach to maintain healthy ageing

At Food Matters Live the latest research, development and innovation for health and weight wellness will be discussed. Ageing well and the role of diet & lifestyle medicine is a hot topic amongst healthcare professionals, the food sector and academia. There is growing evidence that dietary protein has an important role to play not only by how much to consume, but when to eat it. This will be explored on Tuesday 20th November 2018 in the afternoon session on’ Latest R&D driving innovation in new product development’.

So should we all be urgently filling our cupboards with protein powder?

Not necessarily. As we age we lose muscle, in a process known as sarcopenia. For the elderly, this can lead to frailty, difficulty carrying out daily tasks and even premature death. We can combat or even reverse this by taking measures that stimulate the creation of new muscle, a process known as muscle protein synthesis. Resistance training is an effective method but dietary protein intake also plays a role.

So how much protein do we need to maintain healthy ageing?

The current UK recommendation for protein intake is 0.75g/kg/bodyweight per day (3). For a 70kg person this is 53g which is roughly a chicken breast and an egg; or for plant-based eaters, several portions of mixed nuts, beans or lentils. Most people, young and old have no problems meeting this target, however, as we age we undergo a number of changes to our lifestyle and metabolism that may increase protein requirements. This was demonstrated by a study (4) that found older adults who ate 1.1g/kg/bodyweight lost 40% less muscle in 3 years compared to those eating the current guideline amounts. For a 70kg person this would be met by consuming an extra 25g each day, roughly a pot of cottage cheese - not copious amounts of protein powder.

What did you have for breakfast?

Toast, cereal, porridge….nothing? If so, you’re not alone. As a nation, we typically eat little protein in the morning, consuming the majority in a single meal, usually the evening meal. Eating 2 or 3 meals containing 25-30g of protein, may promote greater muscle protein synthesis over the day. One study found older adults with more uneven protein distribution were more likely to be frail despite meeting intake guidelines (6). Suggesting the spread of intake is as important as overall consumption in helping us keep our muscle.

But is it just ‘older adults’ who need to worry? Unfortunately not- age-related loss of muscle can start as early as our mid-twenties- with the rate accelerating as the years go by (1). Staggeringly most of us will lose 30-50% of our muscle between the age of 40 and 80 (2). Therefore taking steps to optimise our protein intake earlier in life may reduce the burden from sarcopenia we face later.

Protein Snackification: can it slow down the aging process?

Marginally increasing our protein intake whilst ensuring we consume it regularly throughout the day may help maintain our muscle mass as we age. We all live busy lives- continuously preparing chicken, beans or eggs is not appealing. Food is a social experience and eating should be enjoyable! High-protein snacks are a convenient way of supplementing our protein intake throughout the day. Whilst many of these products are already available, these are usually marketed as sports supplements targeted to athletes as opposed to supporting healthy aging. High protein yogurts are one widely available and convenient high protein snack option, but perhaps we could make a much more diverse range of products available in new product development

Reformulation of foods such as biscuits, cakes and porridge to contain higher levels of protein alongside effective rebranding may increase the appeal of protein snacks to the masses- facilitating more optimal protein intakes. Potentially helping us keep our muscle for longer!



References

1. LEXELL,J. TAYLOR, C. SJOSTROM, M., 1988. What is the cause of the ageing atrophy? Total number, size and proportion of different fiber types studied in whole vastus lateralis muscle from 15- to 83-year-old men. Journal of Neurological Sciences, 84(1).pp. 275–294

2. FAULKNER, J. et al., 2007. Age-related changes in the structure and function of skeletal muscles. Clinical and Experimental Pharmacology and Physiology, 34(11), pp. 1091-1096.

3. WISEMAN, M., 1992. The COMA Report: Dietary Reference Values for Food Energy and Nutrients for the United Kingdom. British Food Journal, 94(3), pp. 7-9.

4. HOUSTON, D. et al., 2008. Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health, Aging, and Body Composition (Health ABC) Study. The American Journal of Clinical Nutrition, 87(1), pp. 150-155.

5. LONNIE, M. et al., 2018. Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults. Nutrients, 10(3), p. 360.

6. BOLLWEIN, J. et al., 2013. Distribution but not amount of protein intake is associated with frailty: a cross-sectional investigation in the region of Nürnberg. Nutrition Journal, 12(1).