Protein is the building block of life, forming the foundation of our muscles, organs, skin, hair, and nails. It’s a crucial component of our diet, playing a vital role in our overall health and well-being. While protein is essential for everyone, it becomes even more critical as we age.
Dr. Shiori Matsumiya, a renowned expert in anti-aging medicine and nutrition, explains, “Our bodies continuously synthesize and break down protein. As we get older, the rate of breakdown increases, requiring us to consume more protein to maintain our health. This is why many recommend older adults consume protein levels comparable to athletes.”
Protein is essential for the formation of muscles, skin, cells, and enzymes. Without it, our bodies wouldn’t be able to produce stomach acid for digestion. Maintaining a healthy balance of protein synthesis and breakdown is crucial for our life processes, enabling organ regeneration and muscle maintenance. This is where the secret to anti-aging lies.
In today’s fast-paced world, consistently meeting our protein requirements through diet alone can be a challenge. While protein supplements offer a convenient solution, it’s essential to remember that they should only be used as a supplement to a balanced diet.
Dr. Matsumiya emphasizes the importance of prioritizing whole foods. “Protein supplements are processed products, not food. Relying primarily on them for protein intake is a misconception. It’s natural and ideal to obtain protein from whole food sources. Studies have shown a correlation between skipping breakfast and lower muscle mass. Therefore, if you’re struggling to meet your protein needs at breakfast, protein supplements can help bridge the gap. However, they should be used as a supplemental tool.”
The recommended daily protein intake for adult women is about 50 grams. This translates to two salmon fillets, 7.7 boiled eggs, 10 packs of natto, or 1.3 pieces of chicken breast.
Considering the challenges of meeting these requirements through diet alone, protein supplements have become increasingly popular. They are readily available in supermarkets and health food stores, offering a range of benefits from muscle building and workout recovery to weight management and beauty enhancement. They can even play a role in preventing sarcopenia (loss of muscle mass) and frailty, common conditions associated with aging.
However, before reaching for the protein powder, consider the following questions: Is it right for your body? Are you consuming the correct amount? Are you taking it correctly?
Dr. Matsumiya warns, “Protein supplements are processed products, not food. Relying primarily on them for protein intake is a misconception. It’s natural and ideal to obtain protein from whole food sources. Studies have shown a correlation between skipping breakfast and lower muscle mass. Therefore, if you’re struggling to meet your protein needs at breakfast, protein supplements can help bridge the gap. However, they should be used as a supplemental tool.”
Understanding the Benefits and Drawbacks of Different Protein Sources
Protein supplements come in various types, each derived from different sources. Whey and casein are derived from milk, egg white is a source of egg protein, soy protein comes from soybeans, pea protein is made from peas, rice protein from rice, and hemp protein from hemp seeds. Each type has unique characteristics, including different digestion and absorption rates, potential allergens, and unique properties.
Whey and casein protein products are the most common options. However, Dr. Matsumiya advises caution. “Studies suggest that one in three Japanese individuals have difficulty digesting whey. This is particularly common in women. While milk-based protein is effective for muscle growth, it can be difficult to digest and poses allergy risks. Bloating after consuming protein could indicate improper digestion. If you tolerate milk well, it might be fine, but consuming milk-based protein daily isn’t recommended for everyone.”
Milk-based protein supplements may also raise concerns about potential hormone residues and antibiotic use in dairy production. Grass-fed whey protein can be a safer alternative, but accessibility may be a challenge.
Dr. Matsumiya recommends a diversified approach. “Our bodies get protein from various sources in our diet, such as meat, eggs, and more. Just like food, protein sources should be diverse. Consider using different types based on your daily meal plan.”
Dr. Matsumiya personally incorporates organic pea, rice, and hemp protein powders into her diet, choosing the appropriate type based on her daily needs. “For instance, if my breakfast is low in protein, I might add protein powder to my green smoothie.”
Paying Attention to Manufacturer Credentials and Ingredients
It’s challenging to determine our specific nutritional needs and any deficiencies. If you experience unexplained health issues, consulting a nutritionist and getting a blood test can provide valuable insights.
Ultimately, listening to your body is key. “It’s important to understand your body, observe it closely, and maintain balance. Timing your protein intake should be based on your individual health and diet.
Remember, more isn’t always better. Overconsumption can strain your body. “Excess protein intake can burden your kidneys and liver, potentially impacting their function. It can also contribute to body odor and bad breath. Undigested protein in your gut can fuel the growth of harmful bacteria, leading to an imbalance in your gut flora and increased gas and unpleasant odors.”
Optimal Time for Protein Intake
“Protein takes about an hour to break down and resynthesize after consumption. It’s beneficial to consume protein in the morning before starting your day or between meals. While intense exercise immediately after lunch is often challenging, protein can be digested and resynthesized more quickly than food, allowing you to engage in exercise just 30 minutes after consuming protein.”
It’s also important to be mindful of the ingredient list beyond the primary protein source. “Always check the ingredients label, including components other than protein. Artificial sweeteners can lead to rapid blood sugar spikes and negatively affect pancreatic function. Just as you would carefully choose the origin of your vegetables, consider the manufacturer’s values and ethics when selecting protein supplements.”
Don’t fall into the trap of choosing solely based on convenience. “Consider the manufacturer’s approach and values when making your choice. After consuming protein, pay attention to your body’s feedback. Have you noticed any changes in energy levels, a lighter feeling, or any digestive issues? If you experience any negative effects, reconsider using it. While you might not experience allergies immediately, continuous exposure to the same product can trigger them. Remember to use protein as a supplement to your diet, not as a central source. Focus on maintaining a balanced nutritional intake while incorporating quality protein as a healthy addition.”
Dr. Shiori Matsumiya is a board-certified plastic surgeon and anti-aging medicine specialist. In addition to her medical practice, she is an active dancer and advocate for functional medicine. She is a certified functional medicine practitioner by the Institute for Functional Medicine and a certified Pilates instructor.
@shiematsumiya @bendingbeauty
Text: Midori Kurihara
Editors: Rieko Kosai, Makiko Yoshida
