Muscular atrophy is the loss of muscle tissue. If you have a sedentary job or general lifestyle, you may find that muscle atrophy occurs more readily than if you were more active. Obtaining a sufficient amount of protein on a daily basis can help you prevent the loss of muscle tissue as you age. Protein supplements like shakes and meal replacements are one way to meet your daily protein needs, but you should always speak to a registered dietitian before making a protein supplement part of your daily diet.
Protein Effect
Your muscles are in a constant state of flux, breaking down existing proteins and creating new proteins to maintain the quality of your muscle fiber. As muscle protein is broken down, your body requires amino acids to construct replacement proteins. These amino acids come from the protein you consume in your diet. Without adequate protein, your muscles will continue to breakdown tissue without replacing it, leading to muscle atrophy.
Supporting Research
Scientists at the National Space Biomedical Research Institute are responsible for finding ways to counteract muscle atrophy in a low-gravity environment such as space. In 2002, the Institute completed a 28-day study of bedridden test subjects who received a protein supplement three times a day. Other than using the restroom briefly each day, the researchers did not allow the subjects to leave their beds throughout the study. At the end of the 28 days, subjects who received the protein supplement were less likely to lose muscle mass than those who did not.
Protein Needs
While it is tempting to believe that increasing your protein intake with supplements can help prevent muscle loss related to a sedentary lifestyle or age-related sarcopenia, most American adults already consume an adequate amount of protein in their daily diets. A sedentary adult only requires 0.8 g of protein per kilogram of body weight daily. According to registered dietitian Sheri Barke, this means that a 170-lb. adult only needs about 62 g of protein daily. She notes that consuming three, 3 oz servings of chicken breast alone would give you around 75 g of protein.
Excessive Protein Side Effects
Consuming more protein than you need in the form of a supplement is wasteful at best and may even be harmful to your health. While your body can convert excess protein to meet your energy needs, this is less likely to occur if you have a sedentary lifestyle. When your body breaks down protein, your kidneys have to process nitrogen byproducts. Extra work for your kidneys on a continual basis can lead to kidney damage. Excessive protein consumption also may lead to dehydration, weight gain and insufficient carbohydrates or other nutrients.
Member Comments