Protein No. 1 For Stronger Muscles As You Age, Discovers A New Study: Eat This, Not That

If you want to stay healthy and fit as you age, then we recommend that you follow the type of diet that will keep your bones strong and at the same time do the same for your muscles.

To do the latter, you’ll want to make sure you’re getting plenty of protein in your meals. However, it turns out that there is one type of protein that is better than others when it comes to keeping muscles strong with age.

A study published in the Diary of cachexia, sarcopenia and muscle looked at data from over 85,000 women who were all over 60 and noted which of them were experiencing a greater “risk of frailty” which includes “low strength”. The result was apparently protein bound.

Related: The best juice No. 1 to drink every day, says science

Although meat was the primary way study participants received protein, the researchers found that consuming plant protein, as opposed to animal protein or milk, had better results when it came to reducing the amount of protein. risk of frailty.

bowl of tofu with vegetables, avocado and quinoa

“Diets devoid of animal protein often encounter unfounded skepticism among the general population,” says Trista Best, a registered dietitian at Balance One Supplements, environmental health specialist and professor of additional nutrition. Eat this, not that!“While I know that a plant-based diet will have better health outcomes than a primarily animal-based diet, these frailty findings are still quite interesting to hear.”

Best also notes that it makes sense for a plant-based diet high in plant-based proteins to produce positive results in these areas. The main difference between animal and plant proteins are the amino acids that most of them contain, he says.

According to MedlinePlus of the National Library of Medicine, “when proteins are digested or broken down, amino acids are left behind.”

When this happens, our bodies use amino acids to make proteins that help the body do various things like repair body tissues. Muscle tissue is among the four main types of tissue in our body which certainly benefits in this way.

“Protein is made up of 20 amino acids, nine of which must be taken from external sources as the body cannot make them on its own,” says Best. “Animal proteins contain all nine of these essential amino acids, while most plant proteins do not, although there are some.”

However, this isn’t too much of a concern considering some intentional combinations of plant foods can produce a complete protein (a protein that contains all nine essential amino acids).

“For example, hummus and fries, beans and rice can be combined to create a complete plant-based protein,” says Best.

To learn more about how your diet can keep your muscles in tip top shape, be sure to read 25 Best Foods to Eat for Muscle Definition and Toning.

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