Even the healthiest people are not immune to the physical effects of old age. A new study examines how plant protein consumption in older Chinese people affects muscle mass as they age, and Western countries have only recently included plant protein sources in their diets. In addition, plant-based diets are more common in eastern regions.
Researchers collected data over three days from 4,826 participants aged 60 and older. The data, drawn from the 2018 China Health and Nutrition Survey, showed that two-thirds of the total protein consumed by participants came from plant-based foods. Participants who consumed more protein, especially vegetable protein, were found to have higher muscle mass. was not found.
During the study, researchers found that the population studied consumed an average of less than 20 grams of protein per meal.
Although more research is needed, preliminary research suggests that higher vegetable protein intake (68 grams for women and 78 grams for men) may help prevent age-related muscle loss. It was found that there is
diet for healthy muscle mass
The study authors explained that animal protein provides individuals with significant levels of protein and all essential amino acids, but this consumption comes at a price. , cholesterol, and calories. The study highlights that the traditional Chinese diet has much greater variation between plant and animal proteins that contribute to a healthier diet.
“A traditional Chinese meal is [characterized] by large amounts of grains and vegetables. Therefore, plant protein intake contributes more to overall dietary protein intake than does animal protein intake. [able to] It achieves the same anabolic response induced by small amounts of animal protein. “To improve the quality of nutrition, the Chinese Nutrition Association recommends that people consume grains and legumes together,” the authors advised.
The aim of this study is to understand how plant proteins can help prevent sarcopenia, a condition of muscle loss that leads to decreased quality of life and decreased function, a common and major condition among older people. The authors pointed out that more research is needed due to some limitations that could not definitively determine a causal relationship. The lack of association between them may be due to the generally higher consumption of vegetable protein in the sample population.
The authors added, “Ascorbic acid found in vegetables and fruits can enhance the absorption of plant protein.”
Bone density and vegetable protein
Muscle mass is a big problem for older people, often accompanied by loss of bone density. But her new study, done in June of this year, found that a plant-based diet reduced indicators of bone fragility by up to 42% in women over the age of 60.
This study looked at how animal, dairy, and plant proteins help prevent frailty in older adults. However, it has been found to help strengthen bones.
Build muscle with a plant-based diet
This January, a study was launched to debunk the myth that a plant-based diet can’t build muscle as well as animal protein. It has been shown to be effective in increasing muscle mass.
“High-protein, completely plant-based diets (plant-based whole foods and soy protein isolate supplements), combined with a protein-matched mixed diet (mixed whole foods and whey protein supplements), support increased strength and mass. This suggests that protein sources have no effect on resistance training adaptations in untrained young men who are consuming adequate amounts of protein.
Similarly, a study published in June showed that potato protein has the same muscle-building benefits as animal protein. of muscle protein synthesis, dispelling concerns that plant-based proteins are inadequate for building muscle and maintaining strength.
For plant-based happenings, see The Beet news article.