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Changes to Protein Requirement

There are multiple mechanisms recognised in the literature as to why women lose muscle mass as they age. 


Studies suggest that women, like men, are seen to become less physically active with age. In order to build and maintain muscle mass and strength, resistance training whereby muscles are under strain or resistance is required. This kind of exercise creates microtears in the muscle fibres which promotes repair and new muscle growth. So as individuals become less physically active, it reduces their bodies ability to build new muscle, but also to maintain the muscle they already have. 


Exercise aside,  with age humans develop an anabolic resistance to dietary protein. This is a reduced ability to build muscle from the protein consumed in our diet as we age. (1)


In addition to the above, women in midlife experience an enhanced rate of protein breakdown. This has been directly linked to the intermittent and progressive reduction in oestradiol (oestrogen) experienced through perimenopause and menopause. (2)


Research highlights the benefits of increased dietary protein intake alongside resistance training to combat muscle mass reduction. Examples include a study and analysis of the effect of protein supplementation in postmenopausal women that showed that protein supplementation and resistance training enhanced bicep curl strength and lower limb lean mass in postmenopausal women. (3). Another study looking at protein intake and incidence of frailty in women found that 1.2g/kg protein (50% increase of RDI of 0.8g/kg) was associated with 32% lower risk of frailty. This study also recognised that for the purpose of increasing muscle mass, the ideal daily intake of protein for postmenopausal women is up to 1.5g/kg, but that more research is needed in this space. (4)


Sarcopenic obesity describes a reduction in muscle mass with a concurrent increase in central fat distribution (visceral fat). This syndrome during and after menopause has been recognised extensively in the literature as a result of the changes described above, as well as changes in body composition (check out our other article on changes to body composition). 

 

A cross-sectional observational analysis saw that women aged 60-90 that consumed <0.8g/kg/day of protein (less than recommended daily intake) had higher body fat and fat-to-lean ratio than those who consumed >0.8g/kg/day. Upper and lower extremity function was also impaired in those who consumed the lower protein diet compared to the higher protein diet. (5)

 

Protein powders offer a low-calorie option for increasing protein intake whilst not blowing out daily caloric intake beyond the recommended amounts. We know this is important, especially as many women in this demographic aim to increase or maintain lean muscle mass and strength, often with the concurrent aim of healthy weight maintenance.


References: 

  1. Agostini, D., Donati Zeppa, S., Lucertini, F., Annibalini, G., Gervasi, M., Ferri Marini, C., Piccoli, G., Stocchi, V., Barbieri, E. & Sestili, P. (2018). Muscle and bone health in postmenopausal women: Role of protein and vitamin D supplementation combined with exercise training. Nutrients, 10(8), 1103. DOI: 10.3390/nu10081103.
  2. Simpson, S.J., Raubenheimer, D., Black, K.I., & Conigrave, A.D. (2022). Weight gain during the menopause transition: Evidence for a mechanism dependent on protein leverage. BJOG: An International Journal of Obstetrics & Gynaecology, 130(5), pp. 701-709. DOI: https://doi.org/10.1111/1471-0528.17290.
  3. Kuo, Y-Y., Chang, H-Y., Huang, Y-C. & Liu, C-W., 2022. Effect of whey protein supplementation in postmenopausal women: A systematic review and meta-analysis. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC9572824/
  4. Beasley, J.M., LaCroix, A.Z., Neuhouser, M.L., Huang, Y., Tinker, L., Woods, N., Michael, Y., Curb, J.D. & Prentice, R.L., 2010. Protein intake and incident frailty in the Women’s Health Initiative observational study. Journal of the American Geriatrics Society, 58(6), pp.1063-1071. Available at: https://pubmed.ncbi.nlm.nih.gov/20487071/
  5. Gregorio, L., Brindisi, J., Kleppinger, A., Sullivan, R., Mangano, K.M., Bihuniak, J.D., Kenny, A.M., Kerstetter, J.E. & Insogna, K.L., 2014. Adequate dietary protein is associated with better physical performance among post-menopausal women 60–90 years. Journal of Nutrition, Health & Aging, 18(2), pp.155-160. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC4433492/