Protein is essential for maintaining muscle mass and overall health, particularly as we age. However, not all proteins are created equal—biological value, which measures how effectively the body uses protein, is key to understanding protein quality. Animal proteins, such as eggs, beef, and fish, generally have a higher biological value compared to plant-based proteins, making them more effective for muscle repair and growth.
Why Biological Value Matters
Biological value reflects the body's ability to absorb and use protein. Animal proteins, like eggs and beef, have a higher biological value because their amino acid profiles closely match our body's needs for tissue repair. For instance, eggs have a biological value of 100, while plant-based sources like soy have a value closer to 75. Whey protein, often used by athletes, can surpass even this, offering a biological value over 100, thanks to its leucine content.
The Importance of Leucine
Leucine is an amino acid that plays a major role in muscle protein synthesis. It triggers the mTOR pathway, signaling the body to build and repair muscle. This makes proteins high in leucine, such as whey, particularly useful for anyone aiming to maintain muscle mass, especially during aging or intense training.
Protein Needs as We Age
As we age, muscle loss, known as sarcopenia, becomes a concern. To combat this, it's important to consume at least 1 gram of protein per pound of body weight daily, especially if you're active. Combining this intake with regular exercise helps maintain muscle mass, which is crucial for overall health and longevity.
"Muscle mass protects you from morbidity and mortality, so maintaining it is crucial as we age."
To make sure your body gets enough high-quality protein, focus on whole eggs, beef, and whey protein, which provide essential amino acids and leucine. If you prefer plant-based options, combine legumes and cereals to create a more complete protein profile. Adding supplements like creatine and leucine can help boost the effectiveness of plant-based proteins.
For more information on protein and muscle health, listen to the full podcast here and watch the full video on YouTube.
Check out Franco Caveleri's books on nutrition and health at insightful books at https://www.potentialwithin.ca/publications.
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