The need to build and maintain muscle mass is important throughout life. Having enough muscle mass and strength to complete our tasks comfortably is highly dependent on nutrition. Without the right amount of muscle mass and strength, we can fall victim to a variety of illnesses. Athletes are more prone to injuries, early fatigue, decreased performance, and prolonged recovery if their muscles are underdeveloped and weak. But building muscle requires not only adequate nutrition but also stimulating muscle growth by strength straining and exercise. Outside of these factors, hormonal factors play a key role in stimulating muscle growth.
Elderly people are prone to the loss of muscle mass with time, a condition known as “sarcopenia.” Loss of muscle in the elderly increases the risk of falls and broken bones. A protein deficiency can also interfere with immune function and lead to an increased risk of infections. Weakness in the muscles surrounding the joints and the spine prevents these muscles from adequately protecting the joints, and this can cause degeneration of the joints. For this reason, exercise and physical therapy are the mainstay of treatment for OA.
To increase and maintain adequate muscle strength and mass, protein consumption is essential. The recommended daily allowance (RDA) for protein is 0.8g/kg per day. But for athletes and the elderly, this value can be much higher. This is especially so for people who engage in body-building exercises. The daily requirements for the elderly can easily be set at 1.5g/kg per day, and strength training and muscle building athletes should consume 1.6 to 2.2 g/kg of protein per day.
All protein is not created equal, and the quality, digestibility, and composition of the proteins we consume are of utmost importance. Proteins are composed of amino acids, and our bodies need a variety of amino acids to build and repair the tissues. Some of these amino acids our bodies can make from scratch, others cannot be made and therefore we have to make sure we get them in our diets. These are called the essential amino acids, of which there are nine. The 9 essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Some essential amino acids are branched-chain amino acids (BCAAs), which have a special role, in that they inhibit the breakdown of muscle (catabolism). The branched-chain amino acids (leucine, isoleucine, and valine) are nutritionally essential in that they cannot be produced by our bodies and must be supplied by diet. Proteins that contain all the essential amino acids are called complete proteins. Animal proteins, in general, are complete, whereas plant proteins generally lack some essential amino acids, and can lead to disease if care is not taken in consuming a complete spectrum of amino acids. The same applies to protein supplements. Any supplement should contain all the essential amino acids and the BCCs, in order to provide maximum benefit. Among plant proteins, soy protein and combining rice and beans can usually provide vegetarians and vegans with a complete supply of all essential amino acids.
It is also useful to know that your body cannot make use of more than 30g of protein at any one meal. Studies have shown that when daily protein is spread out evenly over the day, this produces maximum benefit in terms of muscle growth stimulation and therefore muscle growth. It is therefore best to distribute your protein over three or four meals daily. Some trainers recommend consuming 0.31g/kg of protein before, during, and after your work-out for maximum benefit. Adequate protein intake is the pillar of vibrant health and optimum functionality.