In my last post I mentioned that if you do strength training to build muscle, it is important to provide your body with the high quality protein your muscles need to grow.  Protein is great for building muscle and for so much more.  Every one of the trillions of cells in the human body is made up of protein. Your body needs protein to stay healthy and work the way it should. More than 10,000 types of protein are found in everything from your organs to your muscles and tissues to your bones, skin, and hair.  Protein plays a key role in the creation and maintenance of every cell in our bodies. It fuels our cells and powers our bodies.  Proteins are made up of a combination of molecules called amino acids.  Your body needs 20 different amino acids to function correctly. It can produce 11 of them, but it must get the final nine, called essential amino acids, from the protein you eat. And because the body cannot store amino acids, you need to replenish them regularly.  It is important for individuals to consume protein every day. Daily protein intake plays a role in keeping your cells in good shape and should be part of your daily health maintenance plan.  Protein is also a critical part of the processes that fuel your energy and carry oxygen throughout your body in your blood. It also helps make antibodies that fight off infections and illnesses and helps keep cells healthy and create new ones.  A high enough level of protein in your diet boosts your metabolism (the rate at which your body uses calories). This means you burn more calories a day -- even at rest -- than you would on a lower-protein diet.  Increasing protein intake from 15% to 30% of calories has been proven to decrease hunger and result in clinical weight loss of more than 5 percent of usual body weight over 6 to 12 months.

Ok.  So your body needs protein to stay healthy and work the way it should.  It helps keep weight down while fueling our cells with the right nutrients they need.  How much protein do we need?  In a 2018 study that followed more than 2,900 seniors over 23 years, researchers found that those who ate the most protein were 30 percent less likely to become functionally impaired than those who ate the least amount.  In another study, which was published in 2017 and followed nearly 2,000 older adults over six years, people who consumed the least amount of protein were almost twice as likely to have difficulty walking or climbing steps as those who ate the most, after adjusting for health behaviors, chronic conditions and other factors.  The recommended daily allowance is 0.362 grams per pound of body weight.  That’s how much our government says we need to consume to survive.  If you want to thrive there are studies that say we should consume twice that, 0.7 grams per pound.  Because I am 70 years old and I am doing strength training, I need more.  I consume 1 gram per day for each of my 138 pounds.  That’s just me trying to age well.

What are some good sources of good protein?  Most animal sources of protein, such as meat, poultry, fish, eggs, and dairy, deliver all the amino acids your body needs, while plant-based protein sources such as grains, beans, vegetables, and nuts often lack one or more of the essential amino acids. However, that doesn’t mean you have to eat animal products to get the right amino acids. By eating a variety of plant-based sources of protein each day you can ensure your body gets all the essential amino acids it needs.

What about protein powder?  I get a good share of my protein from protein shakes.   But you need to use caution in selecting protein powder.  A research group called Clean Label Project took a close look at protein powders. 

They purchased and tested over 130 top selling protein powders in the natural and organic marketplace.  They bought them off of store shelves and Amazon.  Clean Label Project worked with an analytical chemistry laboratory to test over 60 brands and 134 products.  Protein powders tested by Clean Label Project had an array of positive results for detectable levels of arsenic, cadmium, lead, mercury, BPA, mycotoxins, pesticides and residual solvents.  The science on the negative effects that ingestion of heavy metals, even at minute levels, on human health is well-documented.  Nearly 75% of protein powders tested had measurable levels of lead.  Yikes.  I don’t get my protein powder off store shelves or from Amazon.  I buy mine from a business that sells through individual promoters of the company. The shake I use is an easy and convenient source of complete, high-quality protein from a scientifically advanced protein blend from soy, milk, caseinates, and whey.  This combination insures the shake contains all 22 amino acids (including the 9 essential ones). It’s formulated with “glycemic edge” carbohydrates that provide lasting energy and encourage your body to stay in fat-burning mode.  What this means is that, with my shake, you will not get a large spike in your blood glucose levels. The carbs in my shake give you energy and a lasting sense of fullness so you won’t get those hunger pains!  The shake has a multi-enzyme blend of plant enzymes to improve digestibility. So no embarrassing burps!  With each serving you will get whole food antioxidants including vitamin C and citrus bioflavonoids along with 25 essential vitamins and minerals.  What it doesn’t have:  No artificial sweeteners, saturated fats, preservatives, genetically modified (GMO) ingredients, artificial colors, artificial flavors, gluten, high fructose corn syrup, or hydrogenated fats/trans fats. It does not contain heavy metals, such as lead, cadmium, and arsenic, or anything else harmful.

The Clean Label Project didn’t include it in their testing because you can’t buy it from a store or Amazon.  I was so impressed with the company that makes the protein powder I use that I bought the company.  Just kidding!  But I did sign up as a promoter.

On my next post on aging well I will share more about this company and some more about aging well.