As we age, we lose muscle mass. Furthermore, our ability to absorb protein from food decreases somewhat, meaning we need to eat more to get the same amount as before. Research has shown that older adults who consume slightly more protein (1.2 – 1.5 g/kg body weight) can counteract the age-related muscle loss that normally occurs. This is not only interesting from a performance perspective or for looking a certain way, but muscle mass plays a role in our health, especially as we get older. With less muscle mass, for example, we have a harder time managing blood sugar (poorer insulin sensitivity), which leads to an increased risk of type 2 diabetes.
However, with a little more protein in the diet combined with strength training, one can influence and counteract this. This allows us to increase/maintain strength and muscle mass and sustain functions such as the ability to get up from a chair without support, which is largely affected by the muscle mass in the legs.
