Protein is a vital part of maintaining and building muscles. Most men start to lose muscle mass in their 30s. Sarcopenia, which is age-related muscle loss, is a natural part of getting older. People with sarcopenia are over two times more likely to break a bone in a fall. But this loss of
muscle mass can be prevented or reversed. Along with exercise, getting enough protein is key to building or maintaining muscle mass. Here’s how much you might need and the role that protein powders can play. Protein is the most important food for building muscle mass. When you’re building muscle, your body breaks down protein into
amino acids. Older men may need more protein because they often have a condition called anabolic resistance. This condition lowers your body's ability to break down protein. You can meet your body's needs by eating more
protein-rich foods or drinking shakes that contain protein powder. Shakes may help you lose weight, but they offer less nutrition than whole foods. If you do use protein powders to meet some of your nutritional needs, there are several types to choose from. The most common types are: It’s possible to get too much protein. One concern of a high-protein diet is that some foods with a lot of protein are also high in
saturated fat, like red meat. Eating too much of this type of protein can raise your odds for heart disease and colon cancer. Even if you get your protein from low-fat sources, too much protein has been linked to
kidney stones. While there's no specific rule about how much protein is too much, here are some guidelines: Man, are there a lot of protein powders out there. There are organic protein powders, hemp-based protein powders, pea-protein powders, protein powders with creatine, and even protein powders that taste like breakfast cereals. But among this sea of protein powders there is truly only one category that really matters. If you're looking to build muscle, boost your performance, and make the most out of all your hard work in the gym, whey protein is the way to go. That's not just because whey protein powder tastes great, is widely available (even grocery stores carry the stuff now), and goes down relatively easy. It's because science backs whey protein. Research suggests that consuming whey protein powder in conjunction with a resistance training program can help you maintain lean body mass and increase your upper and lower-body strength. But walk through the aisles of any supplement store, and you'll see a wide variety of different protein types. So why whey in the first place? One of the major benefits of using whey protein is that it contains a wide range amino acids not seen in plant-based protein products, like pea or hemp proteins, says Marie Spano, M.S., sports nutritionist for the Atlanta Hawks, Braves, and Falcons. "With any plant-based protein, it's not a complete protein," Spano says. "It doesn't have all amino acids necessary for muscle growth and repair." (That's not to say plant-based proteins can't be a good option, particularly if you're vegan or (how to we
put this politely?) dairy products don't "agree" with you. Pea protein, for one, is a decent pick.) There is also an abundance of essential amino acids in whey protein, one of which is leucine. Leucine is needed to 'turn on' muscle building at a cellular level, according to Mike Roussell, Ph.D., author of The Metashred Diet. What Are the Differences Between Whey Protein Powders?There are three big ones. Whey protein concentrate (WPC): "As its name suggests, the protein in here is concentrated. WPC maintains more nutrients than other types of whey because of the processing methods," says Monica Auslander Moreno, M.S., R.D., nutrition consultant for RSP Nutrition. Whey protein isolate: "It's quicker to digest than WPC; it also is usually removed of all carbohydrate and therefore the lactose, making it suitable for many folks with lactose intolerance. Since most of the fat has been removed, so are a lot of the fat-soluble vitamins," says Auslander Moreno. Still, check the label if you have trouble with lactose. Whey protein hydrolysate: "This process breaks down the little building blocks of proteins, called peptides, and into an almost "pre-digested" state for quickest absorption (but whey on the whole digests pretty quickly). It also can sometimes taste bitter because of processing methods," says Auslander Moreno. How Much Protein Powder Should You Take?We tend to recommend consuming 30 grams of protein per sitting. “It is important to note that whey protein alone won't lead to muscle building," Roussell notes. "In order to build muscle you need to be in a calorie surplus (eating more calories than you are burning) and consuming ample total protein (1g/lb body weight).” So keep in mind—you need to put in the work in the gym for your whey protein powder to actually help you build muscle. But also note that doesn't have to be all from protein powder. While the ease of whey protein powder lends itself to on-the-go options like shakes, you can use it to boost the protein content of real food, too. When it comes to incorporating whey protein into meals, Spano suggests adding it into foods like yogurt or oatmeal because the moisture makes for easier integration. She also recommends combining whey with foods like peanut butter that have significant fat content, since that helps compensate for the drying effects that whey protein sometimes has. What Should You Look for in the Best Whey Protein Powder?No matter what kind of supplement you're buying (yes, protein powder is a supplement) know that the U.S. Food and Drug Administration doesn't regulate it. So, basically, a protein powder manufacturer can put a whole bunch of ineffective (or, worse yet, dangerous) ingredients into a tub of the stuff and sell it slapped with a bunch of false promises. Supplements can, and have been known to, contain banned substances (anabolic agents, stimulants, etc.) that can get you kicked off the team, undisclosed ingredients (caffeine, witch hazel, etc.) that may be harmful if you’re on medication, and/or false promises to “cure,” “treat,” or “lessen” disorders/diseases. That's why you should always look for a protein powder that carries a third-party certification from the likes of a legit testing service, such as the National Sanitation Foundation (NSF), USP, or Informed Choice. So if you're looking for which whey protein powder is the best to buy, we got you. Here are the 10 options us shake-guzzling editors here at Men's Health love most. Should men over 40 take protein?After reviewing additional evidence, an international group of physicians and nutrition experts in 2013 recommended that healthy older adults consume 1 to 1.2 grams of protein per kilogram of body weight daily — a 25 to 50 percent increase over the RDA.
Is whey protein good for men over 40?In truth, though, protein supplements may be more beneficial for the elderly than for the young. As you age, whey can help you maintain weight and retain lean muscle mass, especially if you follow a healthy diet and exercise regularly.
What protein do you need after 40?Once you reach ages 40–50, sarcopenia, or losing muscle mass as you age, begins to set in. To prevent this and to maintain independence and quality of life, your protein needs increase to about 1–1.2 grams per kilogram or 75–90 grams per day for a 75-kilogram person.
Should older men drink protein shakes?Protein shakes or supplements can be a powerful part of the elderly diet that helps fill any nutritional gaps. Research suggests that seniors are not as able to use protein as younger people. In other words, senior bodies may require more protein to meet their needs.
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Best protein powder for men over 40
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