More Even Spread of Daily Protein Intake Linked to Higher Lean Mass
Growing older is associated with loss of lean muscle mass (LM) and strength and is an important risk factor for limitations on physical function, disability, and mortality— inadequate protein intake is considered a possible contributing cause, according to recent research.
According to one study, 22 to 41 percent of people over 50 years of age do not meet the Recommended Dietary Allowance of 0.8 grams per kilogram of body weight per day. Protein intake and efficiency of use tend to decrease with aging, leaving some expert groups to recommend greater protein intakes, of 1-1.2 g per kilogram of body weight daily in adults over 65 years old to preserve muscle mass.
Recent research published in the American Journal of Clinical Nutrition (July 27, 2016) shows that in older adults, an even distribution of protein spread over meals throughout the day results in a higher level of LM, as well as a higher level of appendicular (limb-related) lean mass (aLM). The findings applied to both men and women.
The study involved 351 men and 361 women who were part of the NuAge study (Quebec Longitudinal Study on Nutrition as a Determinant of Successful Aging), who were interviewed at baseline and in a two-year follow-up. Food intake was assessed via three 24-hour food recalls at the beginning and end of the two-year period. Protein distribution across meals was calculated as the coefficient of variation (CV, a measure of spread) of protein ingested per meal, with lower values per meal reflecting the evenness of daily protein intake.
Over the two-year period, LM declined in both men and women, while aLM loss was not significant in either sex. However the men and women with evenly distributed protein intakes and men with high protein intakes showed higher LM or aLM during the entire follow-up period.
More Protein, More Even Spread. Researchers concluded that greater protein intake and a more even distribution across all meals are modifiable (amendable) factors and linked to higher muscle mass. Higher protein intakes were associated with a better diet quality and lower percentage of carbohydrates. In addition, higher fat mass and higher physical activity level in both men and women, and the women’s level of education, were significantly associated with higher LM. Physical activity was an independent predictor of LM and aLM, suggesting that an active lifestyle is associated with higher LM.
Researchers also found that individuals with higher and more evenly distributed protein intake had higher LM and aLM at the two-year-follow-up than those with lower and more erratic intakes, which possibly prevents or delays onset of sarcopenia (loss of strength). In the best of all worlds, improving nutrition and physical activity levels earlier in adult life may help in attaining and maintaining higher LM in older age, researchers concluded.
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