Posts tagged ‘Muscle Strength’
Optimizing Muscle Health in Aging Adults Part 1
Happy New Year to each of you. We’re starting off the year focusing on muscle health in a three part series on “Optimizing Muscle Health with Whey, Creatine and Glutamine”. Thank you to Will Brink and the folks at Nutrition Dynamics for some good research in this area. Let’s dive in:
Many people associate protein supplementation with bodybuilders or professional athletes seeking rapid gains in muscle mass and strength. As we age however, remaining active and independent also requires strong, healthy muscles, especially since aging increases susceptibility to loss of muscle mass and muscle atrophy.
Fortunately, health-conscious adults are discovering the benefits of a combination of nutrients that can help them get the most from an active lifestyle as they get older. In order to help offset the age-related loss in muscle, whey protein offers a rich source of essential amino acids that are rapidly absorbed and utilized, helping to maintain healthy muscle. Utilizing whey protein as a meal replacement provides critical proteins without the carbohydrates and fats that may contribute to unwanted weight gain.
Two other nutrients complement the muscle-building effects of whey: creatine supports muscle strength and prevents muscle wasting with aging, while the amino acid glutamine helps preserve lean tissue mass and supports immune system health.
Together, these nutrients in combination powerfully support aging muscles, functional strength, and the aging immune system, all of which are critical factors for an active, independent life.
Whey Protein
Whey is a protein complex derived from milk with a diverse range of health benefits. Whey protein has long been a staple supplement for athletes, and is now gaining popularity among a wider population of health-conscious adults, and for good reason. It is a great protein with a wide variety of benefits, ranging from promoting muscle health to immune modulation to protection against cardiovascular disease and cancer.
Whey protein is a rich source of the essential amino acids in higher concentrations compared with vegetable sources such as soy. Compared with other protein sources, whey contains a high concentration of branched-chain amino acids, which are important for tissue growth and repair. Additionally, whey is rich in the sulfur-containing amino acids, which enhance the body’s antioxidant protection through intracellular conversion to glutathione. Other constituents of whey include beta-lacto-globulin, lactoferrin, and immunoglobulins, which hold important benefits for immune support.
Whey’s amino acids are rapidly absorbed and utilized. Quickly elevating plasma amino acids and thus contributing to the preservation of muscle mass. Studies show that whey protein helps augment the effects of resistance exercise training, particularly when it is consumed shortly before or after exercise training. In one study, 36 men followed a weight-training program for 12 weeks while supplementing with whey protein, a multi-ingredient whey protein supplement, or maltodextrin placebo. At the study’s end, men who supplemented with whev in combination with resistance training showed improvements in one or more measures of muscle strength as well as lean tissue mass, compared to placebo recipients.
Whey’s benefits for skeletal muscle go beyond those provided by its essential ammo acid content, promoting greater muscle accrual than that which occurs from ingesting the essential amino acids alone. As a rule. higher biological value proteins such as whey are superior for maintaining muscle mass compared with lower -Quality proteins, which may be of particular importance to older individuals. In fact, data suggest “fast” digesting proteins such as whey may be superior to other proteins for preserving lean body mass in older individuals. This suggests that whey holds practical applications in supporting muscle anabolism (tissue-building) in older individuals.
One of whey’s major effects is its ability to raise levels of glutathione, a powerful intracellular antioxidant. The importance of glutathione for good health cannot be overstated. Glutathione is arguably the most important water-soluble antioxidant found in the body, participating in crucial detoxification reactions in the liver. Glutathione is known to be essential to immunity, body antioxidative capacity, and general well-being, and decreased levels of glutathione arc associated with a long list of ailments such as neurodegenerative disease, cirrhosis, and the aging process itself. Boosting glutathione levels through whey supplementation may thus be beneficial for aging populations looking to avert disease and stay healthy and active.
A growing body of research suggests that whey protein may offer protection against some of the most prevalent diseases afflicting older adults. In animal and human studies, whey protein shows promise in the prevention and management of cancer. Whey may offer benefits for cardiovascular health by modulating blood pressure and promoting healthy blood lipid profiles. Supplementing with whey protein may be particularly important for those with immune health concerns as studies point to its ability to help light numerous bacterial infections as well as provide support for individuals fighting hepatitis C and HIV infections. Finally, human research has found that whey protein improves cognitive ability and helps improve coping ability in highly stressed individuals, possibly by providing tryptophan, the precursor to serotonin.
Whey’s benefits thus extend far beyond healthy muscles to overall effects in promoting a healthy body and mind. Pickup some today from our convenient online store:
Related Products:
