Difficulty maintaining muscle mass

According to the Times of India, muscles are constantly regenerated and broken down within the body to maintain their mass. Protein from food provides the essential amino acids needed for muscle building and repair. When the diet lacks protein for an extended period, this process can be disrupted. If the rate of muscle protein breakdown surpasses the rate of new protein synthesis, muscle mass can gradually decline.

Persistent protein deficiency makes it challenging for the body to maintain muscle strength, impacting daily activities such as standing from a chair, climbing stairs, carrying items, or walking for extended periods.

Healthy adults typically require about 0.8 g of protein per kg of body weight daily. Older adults, those who exercise regularly, or individuals with certain medical conditions may need more. Actual protein requirements depend on weight, age, activity level, and overall health status.

Poor muscle recovery after exercise

Physical activity stimulates muscles to adapt and grow. After exercise, muscles require amino acids to repair damaged structures and synthesize new proteins.

If the diet is deficient in protein, the raw materials essential for muscle recovery and building become limited. Regular exercisers will find it difficult to gain muscle if they focus solely on training without ensuring adequate nutrition.

Tofu is rich in protein and healthy nutrients. Photo: Bui Thuy

Increased risk of muscle loss with age

As people age, the body becomes less responsive to protein in terms of muscle maintenance and building. Consequently, older adults face a higher risk of muscle loss, especially when their diet is protein-deficient, they have low physical activity, or their health is declining.

Eating Well suggests not consuming the majority of protein in a single meal. Each main meal should include a protein-rich food such as eggs, fish, meat, milk, tofu, or legumes. Distributing protein throughout the day ensures the body receives amino acids at various times. Meals should also incorporate vegetables and starchy foods to provide fiber, vitamins, minerals, and energy.

Protein intake does not have to rely solely on meat. Varying food sources across meals helps the body acquire a diverse range of other nutrients. Fish provides omega-3 fatty acids, milk and yogurt offer calcium, and legumes add fiber.

Individuals should prioritize fresh or minimally processed foods over frequent consumption of sausages, deli meats, and pre-packaged meals. Some processed products can contain high levels of salt and saturated fat.

Le Nguyen

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