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Athletes and fitness enthusiasts know how important protein intake is for muscle repair and growth1. But it’s not just athletes who should be concerned with maintaining muscle mass.
“Protein that is too low could result in loss of muscle, which could lead to a slower metabolism2 and less ”body armor,'” says celebrity trainer Don Saladino, with body armor being protection from falls that can happen later in life3. More than one in four people over the age of 65 years fall each year. Without adequate muscle, you are more susceptible to bone fractures4 following a fall—a major cause of mortality in older age.
Getting enough protein can also help reduce your likelihood of developing sarcopenia—severe age-related loss of muscle mass and function that leads to a higher risk of disability, disease, and mortality.
While it’s totally possible to get all the muscle-supporting protein you need from whole foods, protein powders can help fill in gaps.
“It has been proven by multiple studies that protein powders can help to increase lean muscle mass5, especially when combined with resistance training,” says dietitian Brittany DeLaurentis, MPH, R.D., CSO, L.D. “This holds true for whey-based protein powders, rice-based protein powders, and soy-based protein powders. However, most research has been conducted focusing on whey-based protein powders.”
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