Exercise: The Perfect Partner for Protein.

Exercise and high-quality protein are a dream team when it comes to keeping your muscles strong and your body thriving. At Chronic Care Australia (CCA), we see firsthand how this duo – especially when it’s delivered in the right doses – helps people stay active, independent and resilient.

Why Protein Matters More as We Age

Protein: This mighty macronutrient is a cornerstone of muscle health, and a new review, "Critical variables regulating age-related anabolic responses to protein nutrition in skeletal muscle”, sheds light on how it can help us age better.

Ever noticed how maintaining your strength and energy seems to get harder as the years pass? That’s not your imagination. It’s a natural process called anabolic resistance. As we age, our muscles become less responsive to the protein we eat and the exercises we do. This can lead to sarcopenia, a condition involving the gradual loss of muscle mass and strength, which increases the risk of falls, injuries, and loss of independence.

Fear not! Regular resistance training (like lifting weights or using resistance bands) supercharges your body’s ability to use protein to repair and grow muscles.

Your Muscle-Strengthening Action Plan

• Combine Exercise with Protein: Incorporate resistance training into your routine and follow up with a protein-rich snack to maximise muscle repair and growth.

• Boost Your Breakfast: Add an extra boiled egg or some Greek yogurt to start your day with a protein punch.

• Stay Consistent: Older adults should aim for 1.0 to 1.5 grams of protein per kilogram of body weight daily.

• Get Moving: Whether it’s lifting weights, gardening, or playing with grandkids, find ways to stay active and keep your muscles engaged.
  

How Much Protein Should You Eat?

Quality and timing matter as much as quantity. Here are the key takeaways from the review:

• Younger Adults: About 20 grams of high-quality protein or 10 grams of essential amino acids (EAAs) per meal can maximise muscle protein synthesis (MPS).

• Older Adults: Due to anabolic resistance, older adults require 40 grams of high-quality protein or 20 grams of EAAs per meal to achieve the same effect.

• Leucine’s Role: Foods rich in leucine, like dairy, eggs, and whey protein supplements, can stimulate MPS, even if total protein intake is lower.

Timing Matters: The Protein Refractory Period

Did you know there’s a “refractory period” after eating protein? This is the time it takes before your muscles are ready to respond to another protein dose. Research shows that this period is approximately 3 to 4 hours following resistance exercise. However, most people eat three protein-rich meals a day, often spaced 6 or more hours apart, which isn’t ideal for maximising muscle protein synthesis.

Here’s another common issue: Many of us consume less protein at breakfast than at lunch or dinner. This skewed distribution can reduce MPS rates and may even contribute to lower muscle mass and strength over time.

To optimise your protein intake:

• Eat Every 3 to 4 Hours: Aim for regular, balanced protein feeds every 3 to 4 hours to make the most of your muscle’s anabolic potential.

• Start Strong: Prioritise protein-rich meals after an overnight fast to kickstart muscle anabolism.

• Hit Your Target: Consume 20 to 30 grams of high-quality protein after resistance exercise to maximise MPS. Older adults may benefit from slightly higher amounts, due to anabolic resistance.

For older individuals or those with reduced appetites, smaller, leucine-enriched protein feeds can still be effective at sustaining MPS, particularly after exercise.

Practical Tips for Protein Intake

• Spread It Out: Instead of loading up on protein at one meal, aim to distribute it evenly across your day. Aim for about 40 grams per meal, if you’re older. Your muscles will thank you for the consistent support!

• Choose High-Quality Proteins:  Animal-based proteins like eggs, fish, lean meats, and dairy are rich in EAAs and offer a robust muscle-building response. For plant-based diets, combining complementary protein sources (e.g. beans with rice) can help achieve the same effect. Protein blending is a good option for plant-based eaters.

• Time It Right: Eating protein close to your workout is ideal, but it’s not the only window of opportunity. Provided you consume sufficient protein within 48 to 72 hours post-exercise, your muscles will still benefit.

GLP1 Drugs, Weight Loss and Body Composition

At  Chronic Care Australia we work with Dr Nicole Lowth PhD, APD, CEDC founder of NutritionIQ in West Perth who adds that she sees an overwhelming number of clients who have been prescribed GLP1 drugs without any screening. Nicola comments: “With the rise in the prescription of GLP1 drugs for weight loss, which several studies have shown to increase muscle loss even further, there is a need to change the dialogue from that of body weight loss to a focus on improving body composition (maintaining muscle and reducing body fat). There are detrimental functional, metabolic and psychological effects of a reduction in muscle mass in older individuals. Focusing on improving metabolic function (the body's ability to use fat for energy), adequate type and quantity of protein intake in addition to a quality strength training routine should be the priority in people who are motivated to improve their long-term health”.  

Let’s Age Well Together

At CCA, we believe knowledge is power. By understanding how protein and exercise work together, you’re already one step closer to a stronger, healthier you.

Ready to take the next step?
Reach out today and discover how our personally prescribed exercise medicine programs can help you live well for longer.

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