How to increase your protein intake
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Summary
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These studies suggest increasing protein intake through dietary advice, familiar protein-enriched foods, and protein supplementation can help improve muscle mass and physical functioning, especially in older adults, without negatively impacting gut health or appetite.
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Strategies to Increase Protein Intake
Increasing protein intake is essential for various populations, particularly older adults, to maintain muscle mass, strength, and overall health. Here are several effective strategies based on recent research.
Personalized Dietary Advice for Protein Intake
Personalized dietary advice has been shown to be effective in increasing protein intake among older adults. A study involving community-dwelling older adults tested two strategies: an 'even' distribution of protein throughout the day and a 'peak' strategy focusing on one high-protein meal. Both strategies significantly increased protein intake and were well-received by participants, with many indicating they would continue following the advice.
Protein-Enriched Foods
Incorporating protein-enriched familiar foods into the diet can also help increase protein intake. A pilot study in institutionalized elderly individuals demonstrated that using protein-enriched foods like bread, soups, and juices significantly increased daily protein intake, helping more participants meet the recommended levels. This approach can be an attractive alternative to oral nutritional supplements.
Protein Supplementation
Supplementing meals with additional protein is another effective strategy. Research has shown that protein supplementation at breakfast and lunch can significantly increase lean tissue mass in older adults over a 24-week period. This suggests that a balanced distribution of protein intake across meals can be beneficial.
Resistance Training and Protein Intake
Combining increased protein intake with resistance training can enhance muscle mass and strength. Meta-analyses have shown that higher protein intake, particularly when combined with resistance exercise, leads to gains in lean body mass and muscle strength in both older and younger adults . However, the benefits are more pronounced when protein intake is above 1.2 g/kg/day and when the protein is consumed in close proximity to exercise.
Dose-Response Relationship
There is a dose-response relationship between protein intake and muscle mass increase. Studies indicate that even a small increase in daily protein intake (about 5 g/day) can improve lean body mass, with more significant effects observed at higher intake levels (over 50 g/day). This highlights the importance of not only increasing protein intake but also ensuring it is sufficient to meet individual needs.
Practical Tips for Increasing Protein Intake
- Distribute Protein Evenly: Aim to include a source of protein in every meal and snack to ensure an even distribution throughout the day.
- Incorporate Protein-Rich Foods: Include foods like lean meats, dairy products, legumes, and nuts in your diet.
- Use Protein Supplements: Consider protein supplements, especially if you struggle to meet your protein needs through food alone.
- Combine with Exercise: Pair increased protein intake with resistance training to maximize muscle mass and strength gains.
Conclusion
Increasing protein intake is crucial for maintaining muscle mass and overall health, especially in older adults. Personalized dietary advice, protein-enriched foods, and strategic supplementation, combined with resistance training, are effective strategies to achieve this goal. By adopting these approaches, individuals can significantly improve their protein intake and, consequently, their health outcomes.
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