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Protein Intake, Timing, and Resistance Training: Interactions That Influence Longevity · Longevity Fit Life: Fitness, Longevity & Healthspan

• 0:00
  SPEAKER_00: Protein intake.
• 0:01
  SPEAKER_00: Blair's choice of including enough protein could help him stay stronger longer.
• 0:06
  SPEAKER_00: Leucine, the key amino acid for muscle.
• 0:09
  SPEAKER_00: Not all parts of protein act the same.
• 0:11
  SPEAKER_00: One amino acid called leucine is especially important for turning on muscle building.
• 0:16
  SPEAKER_00: You can think of leucine as a switch that tells muscles to start repairing and growing after you eat or exercise.
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  SPEAKER_00: Foods like meat, poultry, fish, eggs, dairy, and soy are naturally high in leucine.
• 0:27
  SPEAKER_00: Researchers gave older Korean adults a special protein supplement rich in leucine for 12 weeks.
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  SPEAKER_00: The people who took it gained muscle mass, especially those aged 50 to 65.
• 0:38
  SPEAKER_00: The study concluded that even starting around age 50, getting enough leucine can help fight muscle loss, called sarcopenia.
• 0:45
  SPEAKER_00: In fact, studies show that just a few grams of leucine, around 2 to 3 grams, can maximize the muscle building response.
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  SPEAKER_00: For example, roughly 25 to 30 grams of a high quality protein like whey or meat, which provides about 2.5 grams leucine, strongly activates muscle growth.
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  SPEAKER_00: Lower amounts of leucine lead to weaker signals.
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  SPEAKER_00: Bottom line, eating protein sources with high leucine boosts muscle maintenance.
• 1:09
  SPEAKER_00: This means foods like eggs, chicken, beef, fish, dairy, or soy each meal.
• 1:14
  SPEAKER_00: It also suggests that older adults might benefit from a little extra leucine, for instance, the branch chain amino acid supplements or a small scoop of whey protein around their workouts.
• 1:24
  SPEAKER_00: One study even showed that adding a leucine top-up after resistance exercise kept the muscle building going longer.
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  SPEAKER_00: In general, just aim for a portion of protein at each meal.
• 1:33
  SPEAKER_00: Over the day, this keeps a steady supply of leucine to help your muscles stay strong.
• 1:38
  SPEAKER_00: When to eat protein, timing and distribution.
• 1:41
  SPEAKER_00: It is not just how much protein, but also when you eat it.
• 1:44
  SPEAKER_00: Research hints that spreading protein evenly across meals can be better than loading it all in one meal.
• 1:49
  SPEAKER_00: Older adults tend to have a blunted muscle response, so getting a good dose of protein and leucine in the morning, as well as later in the day, helps wake up the muscle building machinery multiple times.
• 1:59
  SPEAKER_00: For example, imagine having a breakfast with 20 to 30 grams of protein, like eggs and yogurt, lunch with meat or tofu, and dinner likewise.
• 2:07
  SPEAKER_00: This approach means your muscles get amino acids regularly instead of just at dinner.
• 2:12
  SPEAKER_00: Some guidelines suggest aiming for roughly 0.4 to 0.5 grams of protein per kilogram body weight at each meal to hit around 1.2 grams per kilogram per day total.
• 2:22
  SPEAKER_00: To put it simply, don't skip breakfast protein.
• 2:25
  SPEAKER_00: Instead of just cereal or toast, add protein-rich foods, eggs, cheese, milk, yogurt, or smoked salmon.
• 2:31
  SPEAKER_00: Doing this each morning gives older muscles a jump start.
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  SPEAKER_00: The European Prot Age Study Group also notes that protein timing and quality may be important for older people.
• 2:40
  SPEAKER_00: Because frailty, weakness, is linked to higher risk of illness and death, keeping muscles powered up is a defense for longevity.
• 2:48
  SPEAKER_00: Combining protein and exercise, putting it together, protein provides the building materials, and resistance exercise gives the construction signal.
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  SPEAKER_00: When you finish a strength workout, your muscles are primed to use dietary protein and leucine to rebuild bigger and stronger fibers.
• 3:04
  SPEAKER_00: Tubes, walls, and computers think of muscles as machines that need parts, amino acids, and a switch, leucine exercise, to upgrade after a repair job, workout.
• 3:14
  SPEAKER_00: It works like this in studies.
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  SPEAKER_00: A large review of trials and older adults found a small but real boost in muscle gain when protein supplements were added to an exercise program.
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  SPEAKER_00: For instance, one trial gave older adults a protein-rich drink, about 20 to 30 grams, twice a day along with a three-month training program.
• 3:31
  SPEAKER_00: Those with the protein saw a slightly larger improvement in muscle mass than those who trained but didn't get extra protein.
• 3:38
  SPEAKER_00: In short, resistance training brings out the best effects of protein.
• 3:42
  SPEAKER_00: Even if you cannot go to a gym, doing bodyweight exercises at home, sitting and standing from a chair, wall push-ups, carrying groceries helps.
• 3:50
  SPEAKER_00: And then, closing that workout with a protein-rich meal or snack can give your body the fuel it needs to improve.
• 3:56
  SPEAKER_00: This two-step combo, lift or push-pull plus eat protein, is a realistic habit to adopt for healthy aging.
• 4:04
  SPEAKER_00: Balancing Act.
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  SPEAKER_00: How much protein is ideal.
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  SPEAKER_00: Studies suggest that older adults generally need more protein than the basic daily allowance to stay healthy and strong.
• 4:13
  SPEAKER_00: Here are some guidelines from expert groups and research.
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  SPEAKER_00: Healthy older adults, 65 plus years.
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  SPEAKER_00: Aim for at least 1.0 to 1.2 grams of protein per kilogram of body weight each day, about 0.45 to 0.55 grams per pound.
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  SPEAKER_00: This is about 70 to 84 grams per day for a 70 kilogram person, about 154 pounds.
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  SPEAKER_00: This is higher than a 0.8 grams per kilogram that is the minimum RDA for younger adults.
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  SPEAKER_00: The extra protein helps make up for natural muscle loss and a weaker muscle building response with age.
• 4:45
  SPEAKER_00: Older adults who exercise or are frail, if you do regular exercise or are recovering from illness, you may need 1.2 to 1.5 g per kilogram each day.
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  SPEAKER_00: For a 70 kilogram person, that's 84 to 105 grams of protein per day.
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  SPEAKER_00: Many weight training coaches recommend about 30 grams of protein per meal.
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  SPEAKER_00: Young or middle-aged adults, general protein needs are lower, 0.8 to 1.0 g per kilogram, but staying active and eating protein at meals is still good for setting up a healthy pattern for older age.
• 5:16
  SPEAKER_00: Kidney disease cases older adults with moderate to severe kidney impairment should not push protein too high.
• 5:22
  SPEAKER_00: For them, experts often advise towards the lower end, around 0.8 to 1.0 grams per kilogram, and always following a doctor's advice.
• 5:31
  SPEAKER_00: Very high protein intakes, well above 1.2 to 1.5 grams per kilogram, can stress failing kidneys.
• 5:38
  SPEAKER_00: If on dialysis or having advanced kidney disease, dietary needs can be very different.
• 5:43
  SPEAKER_00: Remember, these are total daily targets.
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  SPEAKER_00: To make them achievable, break the protein into three meals, e.g., 25 to 30 grams protein at each meal for a 70 kilogram person, like two eggs plus milk at breakfast, chicken salad at lunch, fish plus beans at dinner.
• 5:59
  SPEAKER_00: You can also add a protein snack, yogurt, nuts, cheese, or a shake in between.
• 6:03
  SPEAKER_00: Practical protein tips include protein with breakfast.
• 6:07
  SPEAKER_00: Older people often have a protein poor breakfast.
• 6:09
  SPEAKER_00: Try adding eggs, yogurt, peanut butter, or a protein shake in the morning.
• 6:13
  SPEAKER_00: Even a glass of milk or a slice of cheese on toast helps.
• 6:17
  SPEAKER_00: Choose protein at every meal.
• 6:18
  SPEAKER_00: Make sure lunch and dinner include meat, poultry, fish, beans, tofu, eggs, or dairy.
• 6:24
  SPEAKER_00: Snack smart.
• 6:25
  SPEAKER_00: If it's hard to eat big meals, have a small protein snack, a handful of nuts, a cheesestick, hard boiled egg, or Greek yogurt.
• 6:33
  SPEAKER_00: Don't fear plants.
• 6:34
  SPEAKER_00: Beans, lentils, and soy give protein and fiber.
• 6:37
  SPEAKER_00: Though plant proteins are slightly lower in leucine than animal proteins, mixing foods can cover the gap.
• 6:42
  SPEAKER_00: Rice plus beans, for example.
• 6:44
  SPEAKER_00: Adding the little extra quantum at breakfast, he added a bowl of Greek yogurt or a protein pancake.