Jakarta, IO – Protein in sufficient amounts is a key nutrient that we need every day, especially as we getting older. Raising awareness about healthy aging is crucial as Statistics Indonesia (BPS) estimates an increase of 19.9% of elderly people in Indonesia by 2045.
David Heber, Chairman of Herbalife Scientific & Medical Advisory Board, Global Consumer Safety, stated that the main role of protein is to form important body structures: muscles, organs, skin, and hair. Moreover, our body produces hormones, enzymes, and other specific proteins from our food that are also necessary for our survival. Protein builds or maintains muscle mass when combined with resistance training.
“Without adequate protein, our body is unable to grow or repair the daily wear and tear on muscle tissue, and may even begin to break down body tissue to provide the amino acids needed to maintain regular body functions,” David Heber explained.
As we age, our body experiences a gradual and progressive decline in muscle mass and function by 3-8% per decade. This process, known as sarcopenia, begins in the early 40s. Based on the results of a study in various provinces published in 2023 in the Acta Medica Indonesiana Journal, one in five elderly people in Indonesia is predicted to suffer from sarcopenia.
Elderly People Do Not Consume Enough Protein
In the 2020 Asia Pacific Healthy Aging Survey by Herbalife, respondents from Indonesia said that their main supplements for healthy aging are multivitamins and minerals (74%) and calcium (46%), while only four in 10 people consumed protein as part of their supplement portion.
These findings highlight the need for more people to consume adequate amounts of protein as we age, especially as we move through our 40s or 50s.
The good news, however, with a few adjustments to our diet and lifestyle, such as incorporating adequate resistance training, we can start on the path to achieving optimal levels of muscle protein synthesis (MPS) – our bodies use the protein from our food to rebuild muscle so we live healthier and happier as we age.
How to Incorporate Protein into Your Diet
Protein is made up of small units called amino acids. But not all protein sources are created equal – nor do not contain all of the essential amino acids that we need to keep our bodies functioning properly. That’s why we need other sources. Complete proteins, found in animal sources and soy products, allow us to replace the amount of protein that our bodies need to function properly.
Here are three tips from David Heber on how you can easily incorporate adequate protein into your diet:
Tips #1: Increase Your Protein Intake, Not Your Calories
As our metabolic rate and calorie needs decline as we age, many older adults tend to reduce their calorie intake to maintain their weight. However, often this reduction in calorie intake also results in a reduction in the amount of protein they consume, which can hinder the body’s ability to build and maintain muscle mass.
When we are trying to control our calorie intake and ensure that we are getting enough protein each day, nutritional choices are the key. The first step is to reduce our intake of refined carbohydrates and sweets and replace them with foods that provide the most protein for the fewest calories, for example, eggs, almonds, chicken breast, fish, yogurt, and cheese. We can also incorporate plant-based sources of protein such as tofu and tempeh into our diet to further increase our protein intake.
Tips #2: Get Your Daily Protein Intake Early
To optimize our protein intake, make sure to start our day with enough protein. Studies have shown that the potential for muscle growth is less than optimal when protein consumption is skewed toward the evening meal instead of being evenly distributed throughout the day.
Breakfast is the most important meal of the day, but it is often overlooked when it comes to protein intake. Typical breakfasts like rice and porridge do not provide enough protein.
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One of the best ways to start our day is a protein shake, which will help kick-start our protein intake. If you prefer food over a protein shake, choose three egg whites from hard-boiled eggs or egg white products, a glass of milk or yogurt, or add a handful of nuts for a morning protein boost. You can also eat a low-fat protein meal at lunch, shifting the bulk of your protein intake to the earlier hours for better muscle-building efficiency.
Tips #3: Incorporate Protein Supplements into Your Diet
To reach our daily protein goal without adding extra calories, we can take protein shakes as a supplement to our diet. The supplement provide the protein we need without the fat added and calories of other protein-rich foods. For example, Herbalife’s Formula 1 Shake Mix provides a quick and easy-to-prepare meal, containing at least 7 grams of protein per serving.
Herbalife’s Formula 3 Personalized Protein Powder can be added to shakes or other foods to increase the protein intake in one’s diet. Formula 1 and Formula 3 can provide high-quality protein for Indonesians to meet their daily protein needs. (*)