The Essential Role of Protein in Aging and Top Clean Protein Powder Recommendations

As we grow older, our bodies experience several changes that can affect our health. One of the key nutrients that support our well-being is protein. By understanding how protein benefits us as we age, we can make better dietary choices that enhance our health. This article will examine the vital role of protein in aging and share some of the best clean protein powders on the market.

I closely follow Dr. Peter Attia's practice and research. He had a great podcast recently if you want to take an hour and a half to listen...PETER ATTIA PROTEIN PODCAST

The Importance of Protein in Aging

Protein is essential for many bodily functions, such as muscle repair, immune system support, and hormone production. As we get older, we naturally lose muscle mass, a condition known as sarcopenia. According to recent studies, adults can lose up to 3-8% of muscle mass per decade after age 30. This decline in muscle leads to decreased strength, mobility problems, and an increased risk of falls.

Eating enough protein can help counteract these issues. Research shows that individuals who consume adequate protein can increase muscle synthesis by 20-40%, thus improving strength and stability. Furthermore, protein plays a crucial role in maintaining bone health. Studies indicate that older adults with higher protein intake have better bone density, reducing their risk of osteoporosis.

Protein also aids in producing enzymes and hormones that regulate various functions in the body. In fact, a balanced intake of protein can lead to improvements in how our bodies manage blood sugar, metabolism, and even mood. *Reference: LINK TO HEALTHLINE

Recommended Daily Protein Intake

For older adults, the recommended daily protein intake is generally higher than for younger adults. The Dietary Reference Intake suggests that individuals aged 65 and older should consume at least 1.2 grams of protein per kilogram of body weight. For someone weighing 70 kilograms (about 154 pounds), that translates to about 84 grams of protein daily. This slight increase helps counterbalance the natural muscle loss and supports overall health.

Including a variety of protein sources in your diet is important. Whole foods such as lean meats, fish, dairy, legumes, and nuts are excellent choices. However, clean protein powders can offer a convenient way to help you meet your protein needs, especially when you're on the go.

According to the Peter Attia Podcast, it is recommended that we consume 30-40g of protein for our first meal of the day. Our body has just fasted overnight and the absorption of protein is heightened at that time. As a frame of reference, 1 egg has just 6g of protein, so finding other souces, such as beans, whole grain toast with nut butter, lean animal protein options are key to get to that number. If making a full breakfast is not an option, I am recommending below a few protein powders that can do the trick!

Top Clean Protein Powder Recommendations

My favorite organic protein powder

When choosing a protein powder, it’s important to select clean options that do not contain artificial additives, artificial sweetners or fillers. The main reason I love the recommendations below are because their ingredient list is SHORT and high quality.

They are sweetened with monk fruit (VERY IMPORTANT WHEN CHOOSING a POWDER) and not the artificial sweeteners. I personally don't digest whey protein well, so I use an organic pea protein from a health store in Chicago (photo to the right). Here are are some top recommendations that souce similar ingredients to my fav:

1. Whey Protein Isolate

   Derived from milk, whey protein isolate is known for its high quality and rapid absorption by the body. It contains all essential amino acids and supports muscle recovery and growth effectively. Research shows that consuming whey protein after exercise increases muscle protein synthesis by 31%. Recommendation: Transparaent Labs LINK

   
   

2. Pea Protein

   Ideal for those on a plant-based diet, pea protein is rich in branched-chain amino acids (BCAAs) and easily digestible. Studies have found that pea protein can increase muscle thickness similarly to whey

   protein, making it a solid choice for building muscle without dairy.

   Recommendation: Truvani Plant Protein LINK

   
   

3. Brown Rice Protein

   Brown rice protein is hypoallergenic and easily digestible. While it doesn’t provide all essential amino acids on its own, when combined with other proteins like pea protein, it creates a balanced amino acid profile that supports muscle health.

   Recommendation: Naked Nutrition LINK

   
   

4. Hemp Protein

   Hemp protein is a nutritious option packed with omega-3 fatty acids and fiber. It’s a complete protein, providing all essential amino acids, and is suitable for those with dietary restrictions. Its high fiber content can also aid digestion and promote gut health. Be aware that many hemp protein powders come unflavored so you would need to add your own fruit or agave for flavor!

   Recommendation: Anthony's Goods LINK

   
   

5. Egg White Protein

   Egg white protein is an excellent source of protein that is low in calories and fat. It provides about 25 grams of protein per 100 grams. This option is great for those looking to boost protein intake without adding significant carbohydrates or calories.

   Recommendation: Anea LINK

Ways to Use the Protein Powder & Final Thoughts

The standard way to use these powders is in a smoothie. For mine, I will use frozen organic mango, blueberries, a handful of fresh kale, a scoop of powder, a little crushed ice and water. You can use any frozen fruit, leafy green vegetable, a scoop of a nut butter and even coconut water. Stay away from any added refined sugars in your smoothie. On occasion, I will also add a scoop of powder to my oatmeal with some blueberries, roasted pepitas and a swirl of agave. YUM!

In closing...as we age, paying attention to our protein intake is crucial for maintaining muscle mass, bone strength, and overall health. Incorporating clean protein powders into your diet can help you easily meet your protein requirements, supporting your well-being as you get older. Be sure to choose high-quality protein sources and discuss your dietary needs with a healthcare professional. By embracing protein's essential role in your diet, you can lead a healthier, more active life in your later years.