Should I Eat More Protein as I Get Older? | Alan Aragon | The Proof Clips EP
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- Опубликовано: 5 апр 2024
- Respected nutrition expert Alan Aragon explores the complex relationship between protein intake, healthy ageing, and cardiovascular well-being. This enlightening discussion delves into the latest scientific findings, offering invaluable insights for anyone seeking to optimise their protein consumption for lifelong health and vitality.
The conversation particularly focuses on:
• The current evidence surrounding red meat consumption and heart health risks
• The potential advantages of increasing protein intake to 1.6g/kg, particularly for older adults
• The superior cardiometabolic outcomes associated with plant proteins and fatty fish compared to animal proteins
• The practical applications of protein powders and amino acid supplements for boosting intake in elderly populations
Whether you're a nutrition enthusiast or simply looking to make informed choices about your diet, this clip provides a wealth of knowledge to help you navigate the ever-evolving landscape of protein science.
Join us as we examine the cutting-edge research shaping our understanding of protein's role in promoting optimal health throughout life.
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amazing podcast! I completely agree this animal protein craze makes no sense!!
It makes sense in the context of leucine. Which however can be found in appreciable amounts of soy isolate protein.
Leucine incites muscle growth and replacement which may be necessary.
But yes animal protein is not the thing.
@@ronhumphreys3762you think soy protein is “the thing”?
Out in the web, I hear two different targets: 1.6g/kg per total weight and 1.6g/kg per lean body mass weight. That would be a big difference in total protein in someone who is significantly overweight or obese. If you are 40% body fat and weigh 100 kg the first would be 160 grams versus 96 grams when you subtract the fat tissue to get lean body mass. Which is it? I believe it to be lean body mass for figuring your target, but maybe I am wrong?
My assumption is would be lean mass . On the thinking we require protein to build muscle , and that the body converts any spare Protein into Body Fat . So unless the body requires protein to build /maintain / repair the fat molecules , which if so is most likely a tiny amount compared to muscles and stuff , then I would go for average lean mass , or average bmi weight for your height type stuff . Thinking about it The body can't store protein for later use, it uses protein straight away or converts muscle and stuff back to protein if required I believe ? , but can store fat for energy so I can't really see protein being kept in the fat molecules ? , if that makes sense , thats how I see it but I got no phd :)
Eat at least 25 grams of protein with each meal if you are a regular person. Switch sources of protein and also eat much but varied greens with your meals for your general and gut health.
Lean mass, if you are grossly overweight you do not need to account for the fat. Excessive protein will be converted into energy via gluconeogenesis and make it harder to lose weight via a calorie deficit
All I can offer you is my own anecdote, which I realize may not be everyone’s story. At 190 pounds, I’ve had seasons of eating 100 g per day and seasons of 200 g per day. Muscle seems to grow a bit better at 200 g but I always had great training sessions and never felt any meaningful difference at lower levels. And both seasons were plant protein exclusively.
Valter Longo is recommending way less protein for cancer prevention and longevity, particularly methionine restriction which is in red meat. I think the conservative point of view is to avoid red meat. The question we need to ask is this: are there potential risks for eating meat and animal and if yes(which has been established by T. Colin Campbell) then how do we safely meet our minimum protein requirements with no extra. I think it’s important to point out that while we want to avoid sarcopenia, there is no evidence that artificially bulking muscles through weight training is adding to longevity. One can’t help but notice that the long lived populations are slim and fit through constant natural movements that are part of functional daily activities such as gardening and hiking. To me it seems that some light weight strength reputations and range of motion/ flexibility movement along with gentle regular aerobic training is good/m- but beware of extreme activity. That’s my intuition based on logically analyzing what we see from long lived populations. As for animal protein, can we please consider the health of the planet too? If we kill the planet, we won’t have access to any food.
Yes, this whole protein craze just doesn't feel logical.
I suspect alot of this protein craze of higher numbers , is being heavily influenced and promoted by the meat and dairy industry . Not saying the numbers are not correct and the research is not funded by meat dairy industry but either way its been jumped on by ulterior interests . I watch youtube Plant Chompers to get an excellent perspective
I learned more from these comments than from this and other podcasts. Thank you for your balanced, logical approach.
Utterly, utterly WRONG. Red meat, specifically beef is the most nutrient dense and bioavailable food on the planet and this food floated our species’ survival over insurmountable odds for more than 390,000 years of our existence, whilst agriculture is a mere blip of that total existence despite 10,000 years or so. ALL meat-centric cultures such as the Mongoles, Hong Kongese, etc., have the highest life and health expectancies and the least rate of cancers. Meats DOES NOT contribute to cancer, nor does eggs, or raw dairy based foods. Carbon dating and other technologies confirm many modern maladies since the onset of the agricultural age. STOP perpetuating these lies. It’s malevolent. Additionally, older adults do suffer somewhat from less protein absorption and so there IS a requirement to eat more of it BUT from natural sources that also come with a host of essential amino acids and vitamins and minerals that support optimal health, NOT protein powders or incomplete amino acid profile poor quality legumes, etc. Of course stay away from fast food burgers and the like. I’m talking about simple steaks, eggs, bone broth, raw dairy and its derivatives such as butter, cheese, etc. Don’t believe me? Eat a carnivore diet for 30 days and come back with your results. And finally on your point regarding “health of the planet” for god sakes, animals such as those especially that graze are an essential part of our total ecosystem, and homo sapiens have learned how to farm them responsibly whilst contributing positively to the overall environment. It’s the PLANTS that produce “plant food” which produce tremendous harm to a whole host of ecological systems, is more expensive to produce food (human pet food really) and make us all sick ultimately. To say that modern ultra-farmed and ultra-processed foods are healthier than what has sustained our species’ for close to 400,000 years is utter insanity and stupidity. If they are so healthy, why does everyone eating these foods require so much supplementation whilst carnivores require ZERO, not even vitamin C? Study and come back. Try carnivore for 30 days and come back, otherwise stop misleading people who truly need help to improve their health, and yes, the planet too (cows grazing on a meadow is much less polluting than an industrial food plant).
@@Maximusadfectare How about you wait a few years till we have solid study data on the health and longevity benefit or not of a carnivore diet.
I would not want to risk my eyes to live a few years longer with out leutein and other fruit components found in a normal diet.For one
This is simply a unknown right now.
Was it Chris Gardner who reminded on a podcast recently the usa recomendation of 0.8g per kg is the upper range of protein to encompass 99 percent of population. As the average required protein in an original study was less ?. So where is this new 1.2 to 1.6g guidline now come from ? Is it newer research thats not funded by meat and dairy industry ?
@TheRst2001 Yes, I'd like clarification on this too.
I think the title's "as I get older" is key. Age per se is not mentioned much if at all in this clip from a longer video, but avoiding sarcopenia is.
The 1.6g number I've heard is optimal if you are are building muscle. You are eating in a caloric surplus and you are doing a resistance training regiment with progressive overload to increase your muscle mass. But when you just want to maintain your weight and muscles, it seems that the 'requirement' is lower.
Is there any other context in which this number is mentioned? Some guideline that irrespective of whether or not you're an athlete and/or building muscle, recommends taking 1.6g?
@@mitkoogrozev Not "1.6" but: "Experts in the field of protein and aging recommend a protein intake between 1.2 and 2.0 g/kg/day or higher for elderly adults"; www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/
I believe Valter Longo says 0,7 grams per kg body weight. When you are over 60 you should have more protein because you synthesize protein worse when you are over 60.
What are the Danish dietary guidelines ??
But how well does the height protein recommendation (1,6g. protein per kg. lean body mass) go with longevity ??
(I have seen professors in longevity believing LOW protein is part of a longevity-diet)
This hypothesis is highly problematic and suggesting old most likely sick with disease/s should be taking isolated protein drinks is misguided. There is no evidence of any long lived population eating 1.6 gm of protein per kg of bodyweight. Reasons for sarcopenia are from not eating enough and being inactive. Protein isolate could make that sick person even sicker by removing nutrients from the diet. If one has difficulty eating then puree the food don't suggest isolated protein. The only proven diet to increase longevity is a high whole food plant based one. The way this is indirectly measured is by fibre intake and the results are remarkable. I am not vegan nor particularly healthy omnivore however evidence is evidence and there's simply no evidence that high protein helps people in a global sense, great for body building if that's your thing. The association with low protein diets in the elderly is just that and clearly it hasn't been studied why certain elderly are eating less protein, conditions that cause loss of appetite range from kidney problems, liver problems, cancer, dementia, drug interactions etc. My bet is unhealthy sick people eat less because they are unhealthy and sick, giving them more protein will not help and might even be harmful if it's an isolate with no nutrition.
Where is the science?