Washington: Here’s how you can maintain muscle mass, curb hunger, reduce abdominal fat, and prevent age-related bone loss – starting your day with a high-protein breakfast.
While humans maintain the ability to build muscle at any age, the effects of insufficient protein increase substantially in older adults, often leading to muscle and bone conditions such as sarcopenia (the degenerative loss of muscle mass) and osteoporosis, said Douglas Paddon-Jones, of University of Texas.
Protein makes up about 50 percent of bone volume and 33 percent of our body mass, said dietician and sports nutritionist Marie Spano.
“Higher protein diets (optimally, between 25 and 30 grams of protein per meal) are associated with greater bone mass and fewer fractures when calcium intake is adequate,” she said.
In addition, replacing carbohydrates with protein can prevent obesity and obesity-related conditions such as Type 2 Diabetes.
The move toward a more protein rich diet could lower health costs and improve mobility and independence in older adults, said Spano.
These findings were presented during a panel presentation at the 2010 IFT Annual Meeting and Food Expo.