Studies show that protein shakes combined with the daily workout showed significant health advantages in a group of men around the age of 70. As per the researchers at McMaster University, consuming a whey-based shake boost the physical strength in seniors.
There was an apparent result as the shakes were ingested alone and got a favorable result when combined with the exercise.
- Exercise and seniors
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- Looking to up your protein intake?
- Protein sources
Daily workout, in terms of physical activity is imperative for the senior citizens.The study has gained a lot of attention for showing that seniors can gain lean tissue mass without exercising by ingesting the supplements. However, strength training is significant for muscle health, too. Exercise is clearly a more effective stimulus for strength enhancement.
Researchers currently working on a patent of supplement, because there is nothing like it on the market. Products such as Boost and Ensure are most commonly used supplements for seniors; however, they don’t contain as much protein or all of the ingredients that the team used in the custom supplement. Boost and Ensure provide vitamin D, calcium, and other vitamins and minerals. However, they only provide 9 to 10 grams of blended protein (milk and soy protein) per serving. The researchers used to contain 2.5 grams of creatine, 30 grams of whey protein, 500 IU of vitamin D, 400 milligrams of calcium and 1,500 milligrams of omega-3 fatty acids per serving.
Protein is so significant for supporting muscle mass that we usually lose by age. In fact, the muscle becomes less responsive to dietary protein the older we get, so we are required to consume higher doses per serving in order to stimulate muscle growth. This is the reason, the recommendation of dosage is 30 grams to 40 grams per serving, instead of 10-gram servings seen in other drinks.
The creatine in the researchers shake is so vital to support strength, while vitamin D and calcium are important for bone health. Omega-3 fatty acids, such as those found in fish oil, can reduce inflammation and improve cardiovascular health. There is also some evidence omega-3 improves muscle quality.
Erin MacDonald, RDN, a wellness coach and nutrition fitness from California, said other protein sources include egg, soy, pea, brown rice, and vegan seed blends, although whey and soy are most common. However, those with a dairy allergy should try other options.It’s also significant to avoid shakes with a high sugar content as sugar is an independent risk factor for diabetes. Whey protein seems to be better at maintaining and building muscle mass as it is higher in the amino acid leucine said by MacDonald told Health line.
As per the Tammy Lakatos Shames and Lyssie Lakatos, registered dietician nutritionists commonly known as The Nutrition Twins from New York, seniors should consider some significant things when buying protein shakes:
- For the seniors on blood thinners, some drinks contain up to 40 percent of seniors’ vitamin K needs in just 8 ounces that can impact the effectiveness of the medication.
- Dandelion root act as a laxative or a diuretic and could cause dehydration.
- Some shakes consider stimulants and caffeine such as green tea that can cause side effects like headaches, heartburn, irritability or an increased heart rate.
- Senna most commonly found in some weight loss protein shakes can have a laxative effect.
However, still is advisable to check with a doctor before using protein shakes and inquire about any possible side effects before buying or consuming it. To buy, best protein supplement of your choice go to our online store Liveleantoday and select from the different variety and range of products.