Introduction
As we age, it becomes increasingly important to maintain strong muscles. A new study has found that the #1 protein for stronger muscles as you age is a certain type of food. Eating this type of food can help you maintain your muscle strength and even build new muscle. In this article, we’ll discuss the findings of the study and provide tips on how to incorporate this protein into your diet. We’ll also provide some alternatives for those who don’t want to eat this type of food. So, if you’re looking to maintain your muscle strength as you age, read on to find out what the #1 protein for stronger muscles is and how to incorporate it into your diet.
The #1 Protein for Stronger Muscles As You Age, New Study Finds — Eat This Not That
A new study has found that the #1 protein for stronger muscles as you age is whey protein. The study, conducted by researchers at the University of Arkansas for Medical Sciences, found that whey protein was the most effective at helping older adults maintain muscle mass and strength.
The study involved a group of older adults aged 65 and older who were given either whey protein or a placebo. The participants were asked to perform resistance exercises three times a week for 12 weeks. At the end of the study, the researchers found that the group who had taken the whey protein had significantly greater gains in muscle mass and strength compared to the placebo group.
The researchers concluded that whey protein is the most effective protein for older adults looking to maintain muscle mass and strength. They also noted that whey protein is a complete protein, meaning it contains all the essential amino acids needed for muscle growth and repair.
If you’re looking to maintain muscle mass and strength as you age, the researchers recommend adding whey protein to your diet. Whey protein can be found in many forms, including powders, shakes, and bars. It can also be added to smoothies, oatmeal, and other foods.
So if you’re looking to maintain muscle mass and strength as you age, make sure to add whey protein to your diet. It’s the #1 protein for stronger muscles as you age, according to this new study.
If you want to stay healthy and fit as you get older, then you’ll want to eat the kind of diet that will keep your bones strong while also doing the same for your muscles.
In order to do the latter, you’ll want to ensure that you’re getting plenty of protein in your meals. However, it turns out that there’s one kind of protein that’s better than others when it comes to keeping your muscles strong as you age.
A study that was published in the Journal of Cachexia, Sarcopenia, and Muscle took a look at data from over 85,000 women who were all over 60 years old and noted who among them was experiencing a greater “risk of frailty” which includes “low strength.” The outcome was apparently tied to protein.
Related: The #1 Best Juice to Drink Every Day, Says Science
Although meat was the primary way that those in the study were getting protein, researchers found that eating plant protein—as opposed to either animal or dairy protein—had better results when it came to reducing the frailty risk.
“Among the general population, diets that lack animal protein are often met with unfounded skepticism,” Trista Best, a Registered Dietitian at Balance One Supplements, Environmental Health Specialist, and Adjunct Nutrition Professor, tells Eat This, Not That!.”While I know that a plant-based diet will have better health outcomes than a primarily animal-based diet, these findings surrounding frailty are still quite interesting to hear.”
Best also notes that it makes sense that a plant-based diet rich in plant protein would produce positive outcomes in these areas. The primary difference in animal and plant proteins is the amino acids most of them contain, she says.
According to the National Library of Medicine’s MedlinePlus, “when proteins are digested or broken down, amino acids are left.”
When this happens, our bodies then use amino acids to make proteins to help the body do various things like repair body tissue. Muscle tissue is among the four main types of tissue in our bodies which surely benefits in this way.
“Protein is made of 20 amino acids, nine of which must be taken in through outside sources as the body cannot make them on its own,” Best says. “Animal proteins contain all nine of these essential amino acids while most plant proteins do not—though there are a few.”
However, this is not too concerning considering a few intentional combinations of plant foods can make a complete protein (a protein that contains all nine essential amino acids).
“For instance, hummus and pita chips and beans and rice can be combined to make a complete plant protein,” Best says.
To find out 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.
Sign up for our newsletter!