Home Build Muscle Mass People Over 30 Need More Protein – How Herbalife Nutrition Can Help – The Frisky

People Over 30 Need More Protein – How Herbalife Nutrition Can Help – The Frisky

28 min read

Herbalife Nutrition helps thousands of people every day increase the protein in their diet without significantly increasing fat or calories. Scientists have found that not only do people over 30 need more protein than they typically get, they also need more than when they were younger. Having a high-quality source of protein, like so many Herbalife Nutrition products provide, that doesn’t contribute to weight gain and clogged arteries, becomes even more important as you grow older.

So, why do people over 30 need more protein?

Let’s start by asking a basic question, “How much protein does a person need each day?” The official recommended dietary allowance (RDA) for protein, as determined by the National Academy of Sciences, and issued by the National Institute of Health, is 0.8 grams of protein per kilogram of body weight. If you do the math, that’s about 51 grams of protein per day for someone who weighs 140 pounds and 66 grams of protein per day for a 180-pound individual.

If you want to do the math for your own specific weight, remember to convert your weight in pounds to kilograms first (just type in xxx pounds equals how many kilograms in Google) and then multiply that number by 0.8 to get your RDA for daily protein.

Now, here’s a more important question, “Is this actually enough protein to maintain optimal health?”

The short answer is no, especially for adults over thirty. The answer is an even more resounding “no” for adults over fifty. In fact, most health experts now agree that people need far more protein than the RDA to maintain adequate muscle mass throughout life for optimal health. So, thank you Herbalife Nutrition for making it easier to add high-quality lean protein into our diets!

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Many health experts recommend eating 50-100 percent more than the current RDA for your specific weight! Most adults should eat at least 80-100 grams of protein per day, and even more for some adults. By maintaining good muscle mass, you’ll be less frail and more energetic in your older years. In addition, a protein not only builds muscle mass, but it also builds cells, collagen, elastin, hormones, and even hemoglobin. Bottom line, getting enough protein is extremely important to your overall health, especially as you get older.

So, what is the natural muscle building process in most human bodies?

Here’s the practical information you really need to know:

People usually achieve their peak muscle mass around age thirty. After this, most people lose muscle mass every year, even if they stay active, eat well, and exercise several times a week. Those who practice resistance training, usually with weights and or resistance bands, tend to maintain more muscle mass than those who just get aerobic exercise or little to no exercise. However, even with resistance training, it can be difficult to maintain adequate muscle mass as you get older.

Now that we’ve told you some bad news, there’s some good news too…

If you eat more protein on average than the RDA, and you eat the right kind of protein, especially before and after exercise, you can maintain significant muscle mass well into your senior years, keeping you active, healthy, and feeling rather good for your age. Consuming high protein Herbalife Nutrition shakes or high protein Herbalife Nutrition bars several times a week will make it much easier to do this.

For years, researchers doubted that people could actually maintain a healthy muscle mass well into their older years, even if they were active and fit. However, newer research shows this not to be the case. You can maintain adequate muscle mass if you know a few nutritional tricks discovered by this research. This is not to say that you won’t lose muscle mass with age because you will… but you can stave off the massive muscle loss that so many people experience when they don’t know or follow these tricks.

Img source: health.harvard.edu

So why is the recommended daily allowance for protein so much lower than what we actually need?

The official RDA numbers are based on research more than a decade old. Further, the original tests used to generate these numbers have been found to be flawed. Luckily, these tests have been replaced by much more accurate tests. So, let’s take a look at what the most recent research is telling us and how to put that into practice to maintain.

First, to clarify the potential problem, a review of the published reports on the reduction of muscle mass with age shows that most people lose between 1-2 percent of their muscle mass per year after age fifty. Further, the yearly loss of muscle strength ranged from 1.5 to 4.1 percent after age fifty. In fact, this is such a common problem that scientists and doctors have a special name for it: sarcopenia, or “flesh deficiency.”

You can think of this age-related phenomenon as the reaper wanting your flesh and taking some of it every year. Your job is to keep the reaper at bay as long as possible by learning how to stave off muscle loss after age 30 and especially after age 50.

If elderly patients are obese and also have sarcopenia, most doctors do not restrict caloric intake too much because it would lead to the loss of even more muscle mass and a little fat. However, some more recent studies have shown that adding whey protein (a milk protein) to the diet is a way to keep calories relatively low while keeping protein relatively high. In these cases, obese elderly patients with sarcopenia can lose weight in a healthy way. Please note that whey is one of the main ingredients found in Herbalife Nutrition shakes.

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A 2016 systematic review and meta-analysis of all data available concluded that adults older than fifty should consume more than one gram of quality protein per kilogram of weight, not the RDA of 0.8 grams of protein/kilogram of weight. This amount allowed weight reduction in those who needed it, and weight maintenance in those who did not, without losing substantial lean muscle mass and other proteins, like collagen, needed for a healthy functioning body.

Your ability to build muscle after age thirty is not only dependent on the quantity of protein you consume each day but also its quality. Some proteins are more easily digested, and therefore, more easily broken down into the amino acids your body needs to function properly. Moreover, many nutrition researchers, including Dr. Stuart Phillips of McMaster University, have found that leucine, a branched-chain amino acid, is the most important amino acid to consume for building and maintaining muscle mass.

A 2012 research study, conducted at the Center for Translational Research in Aging and Longevity in Little Rock Arkansas, compared the results of two different types of meal replacements on a calorie restricted diet (1200 calories per day) in older obese participants (65-80 years old) with sarcopenia. The meal replacement with higher leucine content resulted in a 30 percent greater loss of adipose tissue with very little muscle mass loss. This was all done over eight weeks with no additional exercise. There was a 7-percent total weight loss.

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An earlier 2006 study, conducted at the University of Texas, showed that consuming whey with high levels of leucine increased muscle mass significantly more than supplementing with essential amino acids with a “regular” diet. The study was conducted on 14 volunteers ranging from 65 to 79 in age. They were all considered healthy for their age and were physically active.

This is not to say that essential amino acid supplements can’t help one maintain muscle mass later in life. In fact, the 2006 study showed that essential amino acid supplements did increase muscle mass, just not as much as whey. Another 2010 study, published in Clinical Nutrition, showed that that essential amino acid supplements could even help maintain muscle mass in elderly patients confined to compulsory bed rest. Doctors who practice in nursing homes should take special note of these findings. So too, should all Americans as they age.

In other studies and clinical recommendations, people are advised to eat more whey and supplement with essential amino acids simultaneously. You can ask your Herbalife Nutrition independent distributor for specific recommendations on how to get both from Herbalife Nutrition products. You can also ask them about using Herbalife Nutrition Aminogen to help the body digest proteins better, so you’ll get more bang out of every protein bite!

As it turns out, leucine not only serves as an important building block for muscle tissue, it also signals to the body to synthesize new muscle! So, you don’t just need an adequate quantity of protein, more than the current RDA of 0.8 grams per kilogram of weight, especially after age 30-50, you need to get enough leucine to maintain a healthy muscle mass.

This, of course, begs the questions, “What are the best food sources for leucine?” and “What’s the easiest way to significantly increase leucine in my diet?”

One of the very best sources for leucine and easily digestible proteins is cow’s milk. Herbalife Nutrition just announced a brand-new protein bar that contains 20 grams of high-quality milk protein per bar. It’s called the Herbalife24 Achieve Protein Bar, and it comes in two delicious flavors, raw cookie dough, and fudge brownie. It should be noted that 20 grams of protein is much higher than what’s included in most protein bars. You can also substantially increase your leucine by drinking Herbalife Nutrition shakes.

Img source: twitter.com

As people grow older, they tend to cook less than they did when they were younger. Many adults become empty nesters, so they no longer have the kids as an incentive to always cooking good healthy meals. Having a Herbalife24 Achieve Protein Bar as a meal replacement, or a high protein snack or supplement to a small meal, is an easy way to get more high-quality protein into your diet. While the Herbalife24 line of products is mostly targeted at satisfying the 24-hour needs of athletes, these high protein bars are also perfect for all adults over thirty who just want to increase the protein in their diet.

If you have an aging parent, or you are caring for an older loved one, you may find they often refuse to eat dinner or other meals. This is because as we get older, our appetite is often suppressed, and we just don’t enjoy eating solid foods as much as we used to. A Herbalife Nutrition shake, high in leucine and other much-needed nutrients, may offer an enticing alternative to eating a regular meal. You can even kick back with your elderly loved one and enjoy a shake with them. Be sure to propose a toast to them! They may also like snacking on a Herbalife24 bar as it seems more like tasty dessert than a meal.

Dr. Dana Ryan, a member of Herbalife’s Nutrition Advisory Board, recognizes the value of the Herbalife24 bars for the average active person, not just for athletes. Specifically, she says the new Herbalife24 Achieve Protein Bar “…helps address the gap for high protein snacking, and anytime on the go solution suitable for both performance athletes and the everyday active person…” It is our prediction that these Herbalife Nutrition high protein bars will become very popular with many people just looking for an easy way to increase the protein in their diet through a trusted source with high standards.

Protein from cow’s milk is the primary protein found in Herbalife Nutrition shakes and protein bars. This makes Herbalife24 Achieve Protein Bars (20 grams of protein) and Herbalife Nutrition Deluxe Protein Bars (10 grams of protein) excellent choices to add more protein to your diet. Each Herbalife protein bar is individually wrapped and easy to pack for later to eat on-the-go. Keep them in your desk, your locker, your purse, your computer bag, or your briefcase. Not only do you receive a large serving of protein from each of these bars, but you also get easily digestible protein with an extra high composition of leucine.

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It’s always important to read the label closely when selecting your protein nutrition. The first and most abundant ingredient for Herbalife24 Achieve Protein Bars is a milk protein blend (whey protein isolate, milk protein isolate). For Deluxe Herbalife Protein Bars, the first and most abundant ingredients are whey protein concentrate and calcium caseinate. If you compare these ingredients to the ingredients in other protein bars on the market, you’ll see that they have the best quality protein available while also keeping the sugar content very low and adding no artificial sweeteners.

Keep in mind too that Herbalife Nutrition has not sacrificed on taste either! In fact, they snuck a little bit of stevia, a natural zero calorie sweeteners derived from a green herb, into their Herbalife24 Achieve Protein Bars to make them more delicious. Independent reviewers have been raving about their taste as well as the effect on their body.

Several other Herbalife Nutrition products offer high quantities of good quality protein too. Herbalife Protein Drink contains 15 grams of protein per serving. The top and most abundant ingredient is soy protein isolate which is also quite high in leucine. Herbalife Nutrition Personalized Protein Powder is another great way to easily increase the high-quality protein in your diet. The top two and most abundant ingredients are soy protein isolate and whey protein concentrate. It’s easy to add this Herbalife Nutrition protein powder to casseroles, soups, sauces, salad dressings, or even scrambled eggs.

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Oatmeal is a common and healthy breakfast choice amongst older Americans, especially when prepared from steel cut oats, but one serving of oatmeal, unfortunately, contains only 4-5 grams of protein. However, you can easily increase the protein and leucine content by adding Herbalife Nutrition Personalized Protein Powder. Some people even like to add some Herbalife Protein Drink powder or Herbalife Formula 1 Shake powder to their oatmeal to increase the protein content and add a delicious flavor enhancement! It’s oatmeal Herbalife Nutrition style, aka high protein oatmeal and high leucine oatmeal!

When you have the time to prepare a meal, wild fish and seafood are good protein choices, as is pastured chicken and even grass-fed beef on occasion. Eggs from grass-fed chickens are another great source of high-quality protein that contains a good amount of leucine. Just remember that when you eat meat or eggs for protein, you’re also getting a lot of fat, so your calorie intake increases. To balance this out, and keep the calories low, you can eat smaller quantities of meat and eggs and add more Herbalife Nutrition protein sources to your diet. This way, you’ll get the higher quantities of protein you need without adding in as many fat calories. You’ll also keep your diet super convenient and flexible.

May the protein power and powder be with you, even when your hair is grey, and your first great-grandchild is born!

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