How Essential Is A Protein Supplement When You Get To 40?
How Essential Is A Protein Supplement When You Get To 40?
If you're 40 or over, or if the big birthday is looming you may be thinking about how your body has changed over the years...
That you're not as fit as you were when you were in your 20's, nor as flexible or as bouncy!
Remember when you could run 5k like it was nothing?
Well if you're finding it much harder to exercise and recover, it's probably because you're not consuming enough protein for your age!
What is Protein?
Whey protein is a mixture of proteins isolated from whey, which is the liquid part of milk that separates during cheese production.
Milk actually contains two main types of protein: casein (80%) and whey (20%).
Whey is found in the watery portion of milk. When cheese is produced, the fatty parts of the milk coagulate and the whey is separated from it as a byproduct.
If you've ever opened a yoghurt container to see liquid floating on top — that’s whey!
After being separated during cheese production, whey goes through various processing steps to become what people generally recognise as whey protein — a powder that is added to shakes, meal replacements and protein bars.
What Does Protein Do For Your Body?
Protein is one of the three macronutrients found in food, alongside carbohydrates and fats.
Protein is the building block of our muscle tissue, cells, connective tissue and other soft tissue. Your body uses protein helps us grow, and it helps us stay stronger and leaner as we age.
Protein is an important component of every cell in the body. Hair and nails are mostly made of protein, and your body also uses protein to make enzymes, hormones, and other body chemicals.
The problem is that most of us do not eat anywhere near enough protein. But it’s difficult to meet your optimal protein intake through whole food choices like meat, fish, beans, pulses, and dairy.
Whey protein to the rescue!
What Foods Are The Highest In Protein?
There are a wide variety of sources of protein which you can incorporate into your diet to ramp up your protein intake.
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound.
For example: 0.8g x 70kg = 56g protein OR 0.36g x 170lbs = 61.2g protein
Some of the most popular and effective protein sources include
- Meat such as chicken, steak and turkey mince
- Dairies such as cheese, milk and quark
- Nuts such as almonds, peanut butter and cashews
- Others such as avocados, chickpeas, baked beans and eggs.
Protein As We Age
Did you know that we lose up to 5% of our lean muscle mass every decade after 30?
Sarcopenia (the fancy name for this muscle loss) is a serious problem which can lead to weakness, aches and pains, poor posture, and even loss of mobility.
Eating enough protein protects your muscle mass, helping to slow down the amount you will lose as you get older. And it can even keep you leaner, too (because more muscle means less body fat). (1)
Several studies have identified protein (especially the essential amino acids) as a key nutrient for muscle health in elderly adults. Elderly adults are less responsive to the anabolic stimulus of low doses of amino acid intake compared to younger individuals.
However, this lack of responsiveness in elderly adults can be overcome with higher levels of protein (or essential amino acid) consumption.
The requirement for a larger dose of protein to generate responses in elderly adults similar to the responses in younger adults provides the support for a beneficial effect of increased protein in older populations.
TRIM Formula
Whey is a by-product of milk from the cheese-making process It's commonly used as a food supplement and comes in a range of qualities. Isolate, concentrate and hydroslate.
Whey isolates contain the highest percentage of pure protein.
The filtration process means whey isolate is virtually lactose-free, carbohydrate-free, fat-free, and cholesterol-free. If you've struggled before with stomach discomfort after drinking a protein powder, most of our customers find this not to be the case with TRIM.
Our protein drink has been designed for people who wouldn't commonly supplement with protein. It's super easy to mix, has a delicious vanilla flavour, and is like drinking melted vanilla ice-cream!
TRIM contains just 120kcals, with 26g of the highest quality protein and less than 1g of fat. Making it the ideal drink for those wanting to boost their protein intake whilst lowering their caloric intake
How to Take TRIM Whey Protein Isolate
Step 1: Put 250ml cold water in a shaker with a lid
Step 2: Add a slightly heaped scoop of our whey protein powder
Step 3: Shake it up vigorously for 15 seconds
Step 4: Knock it back in one go. Add it to Lean Greens, baking and smoothies