Best time to consume protein TO PREVENT MUSCLE LOSS
Dr. Jeethan Bendoor
M.B.B.S.
Private Practitioner, Metabolic and Anti-ageing Enthusiast, Mumbai
Correspondence: E-mail: drbendoor@gmail.com
In one of earlier blogs I quoted a publication in the Indian Medical Gazette which reported that 9 of 10 Indians consume inadequate protein.
So, low protein intake = low availability of amino acids for muscle protein synthesis = low muscle mass = imminent sarcopenia. Sarcopenia, generally referred to low muscle mass in the elderly, is now being reported in children. Let me focus here on adults.
Even though the Indian Council of Medical Research (ICMR) recommends a dietary allowance (RDA) of basic protein in an adult Indian as 1 gram of protein/kg body weight/day (P/kgBW/D) (1), I insisted on it being a "recommended allowance". In a previous blog I updated that recommendation to 1.4–2.0 g/ kg/ideal body weight/day to maintain your weight, which in translation means prevention of loss of muscle mass.
Please zero-in on your ideal body weight, measure the amount protein you need, and distribute the protein intake through the day in the form of food-protein. Published scientific papers also suggest the same.
If protein available via your food is inadequate, please consume proteins via supplements.
End of the day, we need proteins -- each one of us, regardless of age, regardless of exercise!
Coming next - the best time to consume protein to build muscle.
References:
- Mahajan M. Protein Consumption in Diet of Adult Indians : A General Consumer Survey (PRODIGY). Indian Medical Gazette 2015:149–150.
- Zembura M and Matusik P (2022) Sarcopenic Obesity in Children and Adolescents: A Systematic Review. Front. Endocrinol. 13:914740. doi: 10.3389/fendo.2022.914740
- Paddon-Jones D, et al. Dietary protein recommendations and the prevention of sarcopenia. Curr Opin Clin Nutr Metab Care 2009 Jan;12(1):86-90.
