Protein Needs of Older Adults | How Much and When

10/16/20 • 38 min

We’re diving into your protein needs on today’s episode. My guest is a well-known researcher from the UTMB.

My Guest:

Dr. Paddon-Jones is the Sheridan Lorenz Distinguished Professor in Aging and Health in the Department of Nutrition and Metabolism at the University of Texas Medical Branch. He is a Fellow of the American College of Sports Medicine and senior fellow of the Sealy Center on Aging.

Research in the Paddon-Jones Lab is supported by NIH, NASA and industry grants and focuses on the regulation of muscle mass and function in healthy and clinical populations. Recent studies have included: dietary protein distribution, the effects of physical inactivity in middle-aged and older adults and leucine metabolism.

Questions we answered in this episode:

How did you originally become interested in muscle protein synthesis and protein intake?

Based on your research what is the recommendation per meal?

Muscle protein synthesis declines with age, resistance training and increased protein intake are both ways to compensate/improve that, what are your recommendations for workout and post meal timing?

What is ideal daily dietary protein distribution?

At one point the recommendation was consume a ratio of 1:3 or 4 Carb: protein snack within about 30 minutes of a workout, what are your thoughts on that? (A lot of our listeners will remember "chocolate milk" commercials).

Women in midlife often don't tolerate dairy - a large percent of the women I work with in fact - so although whey protein is often tested and is well-absorbed, what are your thoughts on alternate types of proteins if a woman is consuming a shake?

What are your thoughts on collagen protein?

What is the importance of Leucine, specifically? And the recommended amount to look for in a 30-gram protein serving?

What are your thoughts on BCAA supplements for women in midlife, who are attempting but falling short on protein intake, or on specifically protein with adequate leucine (vegans and vegetarians)? Would this satisfy protein needs?

Discuss the benefit of exercise on muscle protein synthesis, and the difference between protein need for a sedentary/bed ridden 60-year old vs. an active (strength, intervals) 60-year old?

With your research and a growing pool of others questioning/challenging the adequacy of RDAs for protein needs- as well as them not being user-friendly - why do RDAs still linger? What has to happen for the changes in recommendations to occur?

Flippingfifty-dot-com/protein-needs

We’re diving into your protein needs on today’s episode. My guest is a well-known researcher from the UTMB.

My Guest:

Questions we answered in this episode:

How did you originally become interested in muscle protein synthesis and protein intake?

Based on your research what is the recommendation per meal?

Muscle protein synthesis declines with age, resistance training and increased protein intake are both ways to compensate/improve that, what are your recommendations for workout and post meal timing?

What is ideal daily dietary protein distribution?

What are your thoughts on collagen protein?

What is the importance of Leucine, specifically? And the recommended amount to look for in a 30-gram protein serving?

Discuss the benefit of exercise on muscle protein synthesis, and the difference between protein need for a sedentary/bed ridden 60-year old vs. an active (strength, intervals) 60-year old?

Flippingfifty-dot-com/protein-needs

Previous Episode

How Do You Stack Up Against Fitness Statistics Right Now?

Fitness statistics right now are a little grim for gyms. How does your activity stack up compared to others though?

This episode I had the pleasure of interviewing Paul Ronto from runrepeat.com.

My guest:

Paul loves adventure. Over the past 20 years, he has climbed, hiked, and ran all over the world. He’s summited peaks throughout the Americas, trekked through Africa, and tested his endurance in 24-hour trail races. He has worked in the outdoor industry for over a decade and continues to focus on athletic pursuits.

If you haven’t already done so, please check out runrepeat.com. They share great posts.

Our Conversation:

Share a little about the survey methods, who you surveyed, how you did so for listeners. Demographics of those surveyed?

What did you notice about age groups, and genders?

What qualified as “exercise”?

Other questions we answer in this episode:

Do we know if this is active being more active, occasional exercisers becoming more intentional, or inactive becoming active or any breakdown of that?

With an increase in exercise 88%, the big question is, especially for my listeners -at risk for losing muscle and bone in a big way during menopause - "are they exercising right"?

Muscle loss and bone loss are accelerated for women in midlife not exercising with optimal exercise prescription.

What are your thoughts on that?

"Walking" for instance and yoga or Pilates.. while wonderful exercise will not sustain muscle or bone for women with accelerated losses due to hormonal changes. Who knew there'd be a dumbbell shortage?! What do you think about the solution to that supply- demand problem?

Fitness Statistics Right Now

A couple weeks ago now Business Insider published an article on 5 major fitness chains and athletic stores declaring bankruptcy. What are your thoughts for privately owned fitness businesses?

Is there a difference in the "umbrella" fitness business (serving all ages, full service childcare, pool, gym, group fitness, training) vs. boutique niche studios (Pilates, yoga, small 1:1 training) and projected success rate?

Major at home equipment and programming retailers like Peleton have gained great success during this time. What are your thoughts about the future of fitness?

Beyond that point when a vaccine is discovered that's then proven, tested, and return of confidence by consumers what do you think about fitness centers as we've known them to this point?

Will what is now known as online, hybrid, or brick-and-mortar business be forever changed?

Connect:

Runrepeat.com

Resources:

5 Day Flip

Next Episode

Sit-Ups are Stupid, Crunches are Crap, What Works?

Sit-ups and crunches are not a girl’s (or guy’s best friend). So, what does work? And why are sit-ups and crunches so bad but still so prevalent in fitness classes?

Well, first, keep in mind a vast majority of fitness instructors have minimal training before they’re able to lead a group in fitness. In fact, all it takes is for someone to have the desire to lead and anyone willing to follow and you have a new fitness instructor. With no guarantee they truly know science, know modifications, and safety precautions for exercise and for individuals.

Back pain?

80 percent of US adults experiences back pain. Eighty percent of those individuals have recurring pain throughout the year. Are you one of them? What can you do to prevent back pain?

Dr. Sinett inventor of Backbridge and author of 3 Weeks To A Better Back, The Back Pain Relief Diet, The Ultimate Backbridge Stretch Book, and his newest 2020 release Sit-Ups Are Stupid & Crunches Are Crap.

He has dedicated his career and life as a pain expert, finding and treating the root causes of back pain, not just treating the symptoms.

Dr. Sinett gets patients back into balance by treating individuals on three different levels: structural, digestive and emotional. Through his unique, three-tiered approach and his revolutionary Backbridge, Dr. Sinett is helping back pain sufferers address the underlying source of their pain and live healthier, happier lives.

Questions we answer in this episode:

Let's talk statistics, 80% of adults in the US experience back pain. 80% of those individuals experience back pain that recurs. What causes the majority of back pain that you deal with?

How do you assess and discover the root cause of the problem?

Back pain is often not a back issue but something else – exactly what we’re talking about when we mean root cause. Tight hips or upper back often cause the low back pain. What are some other causes of lower back pain?

Common is Not Normal

We know its common, but it’s not normal to have back pain as you age. In our contemporary lives right now, what contributes to back problems?

Many listeners will ask why they still have back issues while they’re exercising regularly and eating healthy?

Share with listeners what it means to decompress your spine?

Listeners will be wondering if they can do this at home?

What exercise do you recommend to improve posture?

Connect with Dr Sinett:

www.drsinett.com

www.backbridge.com

Social:

https://www.instagram.com/drsinett/

https://twitter.com/DrSinett