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Long-held protein rules may be wrong for aging—what to know
Anyone who has been to a grocery store in the past year knows that the protein craze has taken over shelves, encouraging people to up their protein intake to maximize their fitness goals.
But, according to a new paper published in Frontiers in Nutrition by Chris Macdonald, PhD, fellow and lab director at Lucy Cavendish College, University of Cambridge in the United Kingdom, even people aiming to up their protein intake still may not be doing enough.
Minimum Thresholds
Macdonald explains that current recommendations are designed around minimum thresholds aimed at preventing deficiency, rather than levels that can actually promote long-term health and wellness.
“Protein intakes well above existing recommendations support strength, recovery and quality of life across diverse populations, including older adults and pregnant women,” Macdonald writes.
Importantly, well-planned high-protein diets can be safe, ethical and environmentally sustainable.”
The current dietary recommendation for adults in the UK is 0.34 grams of protein per pound of body fat per day, a figure initially presented by the UK’s Department of Health in 1991, 35 years ago.
Macdonald reveals that a more modern protein intake recommendation is a shockingly higher number. Rather than 0.34 grams per pound per day, research supports a protein intake of 1 gram per pound per day. This number is particularly effective in individuals that partake in regular resistance training.
“For individuals who are physically active and engage in resistance training, higher protein intakes are associated with greater gains in muscle mass and strength, with evidence supporting benefits from protein intake more than double the UK’s recommendation,” Macdonald writes.
In fact, the lab director explains that physical activity levels fall under a similar category and people should be engaging in more physical exercise than they currently are.
“I think we are likely prioritising short-term comfort in the present over-term long comfort in the future, as individuals through inaction and as healthcare professionals by being too soft in our guidance,” Macdonald tells Newsweek.
‘The scientific consensus is clear’
“The scientific consensus is clear; physical activity provides multiple profound positive benefits, and when it comes to the recommended dose, any amount is good but more is better,” the paper explains.
“Any physical activity greater than [approximately] 15 minutes a day is associated with reduced all-cause mortality.”
However, some experts have noted that a one-size-fits-all approach is not necessarily accurate, especially when it comes to protein intake.
“Protein needs vary based on factors like age, activity level, health status and even goals,” Kristin Kirkpatrick, president of KAK Consulting and a dietitian at the Cleveland Clinic Department of Wellness and Preventive Medicine in Ohio told Medical News Today.
However, Macdonald counters that general guidelines can work for most people.
“Tailored solutions are better but we have to be careful not to let this get in the way of general guidance that could have a profoundly positive impact,” he tells Newsweek. “Yes, we are all different, but we are also mostly the same.”
“Put simply, in an era of mass ‘sitting down staring at screens’, most people would benefit from significantly more movement, and for those who do decide to move more, they would also likely benefit from more protein.”
Other Risks
Others have warned that focusing solely on protein can come with other risks, namely vitamin deficiency.
“If you only focus on protein intake, it can definitely crowd out other nutrients like vitamin C, potassium, magnesium folate and fiber, which are important for optimal heart and overall functional aging,” Michelle Routhenstein, a preventive cardiology dietitian at EntirelyNourished explains.
“To avoid this from happening, it is important to focus on protein within the context of the full meal and diet.”
For folks looking to up their protein intake, it would seem that more is better, at least within reason and without neglecting other aspects of a balanced diet.
Newsweek has reached out to Chris Macdonald for comment via email.
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