Food for Thought: YOUR PROTEIN NUMBERS ARE OFF!

Hello again, Mafia!

Thank you again for tuning in to our weekly newsletter publication.

In this week’s edition, we wanted to break down protein in a very simple way. Many people stress about the amount of protein they should be getting and where they should be getting it from. So, we sat down to put your worries to rest when it comes to protein.

The Power of Protein: Why It's Essential for Lifelong Health and Vitality

Protein is one of the most critical factors in maintaining lifelong health, vitality, and resilience. Skeletal muscle health is the foundation upon which our overall health is built, and the single most important nutritional factor for building and maintaining strong, healthy muscle is getting enough high-quality protein in your diet.

Studies show that up to 40% of adults over 50 fail to meet the minimum recommended daily allowance of 0.8 grams of protein per kilogram of bodyweight. For a 150-pound person, that equates to just 54 grams of protein per day - barely enough for basic biological functions, let alone supporting robust muscle health as we age. Many experts believe that even the RDA is insufficient for most people and that a better general target is 1.2-1.6 grams of protein per kg, with needs increasing even further for highly active individuals, older adults, and those dealing with injury or illness.

The reason protein is so important is that it provides our bodies with the essential amino acid building blocks needed to construct, repair, and maintain virtually every tissue - from skeletal muscle to organs, skin, hair, hormones, enzymes, neurotransmitters, and immune cells. Think of amino acids as the "letters" that spell out healthy functioning in the body, and dietary protein from foods like meat, fish, eggs, and dairy supplies those letters in a usable form.

Among all the tissues dependent on protein, skeletal muscle is the most abundant, comprising up to 40% of total bodyweight. Skeletal muscle powers movement, stabilizes joints and bones, enables a healthy metabolism, and serves as a crucial reservoir of amino acids that can be mobilized to support immune function and wound healing in times of illness or injury. Skeletal muscle truly is the organ of longevity - the key factor that allows us to stay strong, active, and resilient as we age.

Unfortunately, skeletal muscle is constantly being broken down and must be continually rebuilt, and this rebuilding process slows down as we get older. Starting around age 30, we begin to lose 3-5% of our muscle mass per decade if we don't take proactive steps to counteract it through proper diet and exercise. This age-related muscle loss, known as sarcopenia, is a major contributor to frailty, falls, fractures, insulin resistance, and loss of independence in older adults. In fact, low muscle mass is associated with a 2.3-fold increase in mortality risk.

The good news is that muscle loss is not inevitable and can be prevented - and even reversed - by getting enough protein and engaging in regular resistance exercise. Even increasing protein intake alone can have a profound effect. In one study, when adults aged 50-85 increased their protein intake from 0.8 grams/kg to 1.3 grams/kg, they experienced an average 1.6-pound increase in lean body mass. For perspective, a healthy adult typically loses about 1 pound of muscle per year after age 50. So an intervention as straightforward as eating a bit more protein was able to reverse over a year and a half's worth of age-related muscle loss!

So how can you put this information into practice and start optimizing your protein intake for lifelong muscle health? Here are some of our top tips:

1. Aim for 30-50 grams of protein at each meal. Rather than backloading your day, distribute your protein intake evenly with a substantial portion at breakfast, lunch, and dinner. Eating protein regularly stimulates muscle protein synthesis.

2. Focus on high-quality, bioavailable protein sources. Animal proteins like meat, fish, eggs, and dairy have a higher digestibility and supply all the essential amino acids in optimal ratios compared to plant proteins. Older adults in particular need protein that is efficiently digested and utilized.

3. Eat protein post-workout. Consuming 20-40 grams of protein within a few hours of exercise helps your muscles recover and grow. Whey protein is an excellent fast-digesting option.

4. Don't fear red meat. Assuming you are eating unprocessed meat as part of an overall healthy diet, there is no convincing evidence that red meat causes harm. In fact, red meat supplies highly bioavailable protein, zinc, iron, and B-vitamins that support muscle health.

5. Consider a protein powder to meet your needs. For people who have trouble chewing, have poor appetite, or are very active, a high-quality protein powder can be a convenient way to increase protein intake. Look for a minimally processed whey, collagen, or animal-based protein. We’re not big fans of whey protein, which is one of the reasons why we decided to create our product Noble Origins. It’s a great alternative to other protein powders because it’s sourced from the most nutrient-dense parts of the cow. Check it out and let us know what you think!

To summarize, dietary protein, with its ability to support the vital organ of skeletal muscle, truly is the unsung hero of lifelong health and resilience. By being intentional about eating enough protein regularly throughout your day and life, you can lay the foundation for being strong, vibrant, and active now and for decades to come. Protein is powerful medicine and one of the most important tools we have for aging with vitality.

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