Protein provides essential amino acids, the building blocks for muscle tissue, enzymes, and hormones. Adequate protein intake is crucial for combating age-related muscle loss (sarcopenia), which preserves metabolic function, mobility, and resilience against stressors. Supplementation offers a convenient method to ensure sufficient intake, particularly for older adults or those with higher physical demands.
Verdict
A foundational tool for preserving muscle mass and metabolic health with age.
HEALTHSPAN IMPACT
High Value
RISK LEVEL
Low
EVIDENCE GRADE
A
MONTHLY COST
$30 - $80
Protocol
- Consume 20-40g post-exercise to support muscle protein synthesis and repair.
- Supplement daily intake to achieve a total of 1.2-1.6g of protein per kg of body weight.
- Consider a slow-digesting protein like casein before bed to reduce overnight muscle breakdown.
Flags
- Individuals with pre-existing kidney disease should consult a physician before increasing protein intake.
- Some products may contain heavy metals, artificial sweeteners, or allergens like lactose.
- Excessive protein intake without adequate hydration can strain renal function.
- Leucine content is a key determinant of muscle protein synthesis stimulation.