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  3. Maintaining Muscle Strength in Sri Lanka's Elders in 2024: Can Whey Protein Help?

Maintaining Muscle Strength in Sri Lanka's Elders in 2024: Can Whey Protein Help?

Sri Lankan elders always want to be independent. All of us have countless experiences of getting rejected by our parents or grandparents while trying to offer help because they can do their own things. However, the natural process of ageing can slowly reduce strength, function and muscle mass [1]. This can make the everyday life of our elders a struggle, making it hard for them to climb stairs, carry groceries or even to get out of a chair.

Muscle loss in Sri Lanka’s elderly population

The condition that causes these effects is named as sarcopenia which causes the gradual loss of muscles. Therefore, reducing their muscle loss is important for them to maintain their ability to move with lower risks of falls and fractures. On the other hand, it can decide how well they can cope with cancer, heart and lung diseases and their treatments. So, preventing muscle loss can help them to carry on their life on their own as they wish. This is where proper elderly nutrition in Sri Lanka comes in handy. Ageing is the most common reason for muscle loss in elderly. Other than that, physical inactivity, reduced protein intake[3], digestive issues, hormonal imbalances can lead to sarcopenia[1].

Benefits of maintaining muscle strength for Sri Lankan elders

Up to now we discussed what muscle loss is and what its catches are. Now we are going to discover why protecting your muscles from wasting is important for you throughout your life.

  1. Mainly strong muscles can reduce the risk of falling and fractures. It can further reduce balance, instability and functioning especially in legs.
  2. Protecting your muscles can protect you from type 2 diabetes as well. When the digested glucose is released to the bloodstream, skeletal muscles readily absorb glucose to store them as glycogen and for the use of the muscle cells, reducing the glucose levels in blood.
  3. Muscles aid you with your disease recovery as well. When you are sick and cannot eat well, the amino acid proportion in your body tends to decrease. In times like that, the muscle proteins can come to your help, drawing amino acids from your muscles and speeding up the recovery process.

The role of protein in muscle health

Proteins are the building blocks of muscle tissues. Usually, it is recommended to eat 0.8g/kg of protein per day.[5] But this is hard for elders to achieve. That is because the combined effect of issues in metabolism, appetite loss, decreased chewing capacity, gastric acid secretion or delayed gastric emptying can drastically reduce the ability of the elderly population to absorb and digest proteins.[8]

Can whey protein help Sri Lankan seniors maintain muscle health?

So, this is where whey proteins can step in. derived from milk, it is a protein complex that contains eight different other types of proteins. Whey protein has scientifically proven benefits on muscle mass.

Why is whey protein better than other proteins for muscle loss prevention of the Sri Lankan elderly population?

  1. It is a complete protein that contains all the essential amino acids that are used to develop and repair proteins.[2]
  2. Whey protein is a rich source of branched chain amino acids which are leucine, isoleucine and valine that are scientifically proven to stimulate muscle protein production. [3] The rapid availability of amino acids can spike the muscle protein synthesis[7]
  3. Whey protein also has the ability to improve the body composition by increasing the lean body mass. [6]
  4. Research shows that whey is a fast-acting protein with an absorption rate of nearly 10g per hour[7].
  5. It also has a high bioavailability which makes whey proteins readily available for the body to utilize in muscle protein synthesis. Research shows that whey protein supplementation, compared to casein protein (slower absorbing), resulted in greater muscle protein synthesis rates in healthy elderly men after resistance exercise.[9]

Is whey protein safe for Sri Lankan Seniors?

Whey protein is usually a safe protein to consume for most people. But on rare occasions, it can be allergic to some people. If taken in larger amounts above the recommended amounts, it can cause issues like constipation, diarrhea and nausea. Therefore, consulting a healthcare professional is advised before supplementation [2].

Choosing the right whey protein for seniors in Sri Lanka;

When it comes to whey protein supplements, there are two main types of powders that you can buy on the market. They are,

  1. Whey protein isolate
  2. Whey protein concentrate

Whey protein isolates have a larger percentage of whey protein when compared with whey protein concentrates, which can come up to 90% depending on the filtration process. Further processing of the whey isolate can remove most of the fats, lactose and other carbohydrates. Whey protein isolate helps quick digestion and support muscle repair and growth.

The whey protein amounts in whey protein concentrates can change widely. It also contains lactose and fat from milk. It is good for individuals who are looking to build muscles and to gain weight.

You can also consider following factors when choosing whey protein for seniors in Sri Lanka as well.

  1. Ingredients – look for high quality whey protein powders. Specifically free/ low from sucrose and lactose.
  2. Taste
  3. Ease to use[2]

References

  1. Cleveland Clinic. Sarcopenia (Muscle Loss): Symptoms & Causes [Internet]. Cleveland Clinic. 2022. Available from: https://my.clevelandclinic.org/health/diseases/23167-sarcopenia
  2. Is Whey Protein Good for You? [Internet]. Cleveland Clinic. Available from: https://health.clevelandclinic.org/is-whey-protein-good-for-you
  3. Jang YJ. The Effects of Protein and Supplements on Sarcopenia in Human Clinical Studies: How Older Adults Should Consume Protein and Supplements. Journal of Microbiology and Biotechnology. 2022 Oct 31;33(2):143-150
  4. Walston JD. Sarcopenia in Older Adults. Current Opinion in Rheumatology. 2012 Nov 24;24(6):623–7
  5. Pendick D. How much protein do you need every day? [Internet]. Harvard Health Blog. 2015. Available from: https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096#:~:text=The%20Recommended%20Dietary%20Allowance%20
  6. Bergia RE, Hudson JL, Campbell WW. Effect of whey protein supplementation on body composition changes in women: a systematic review and meta-analysis. Nutrition Reviews. 2018 Apr 23;76(7):539–51.
  7. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition. 2018 Feb 27;15(1).
  8. Milan AM, D’Souza RF, Shikha Pundir, Pileggi CA, Thorstensen EB, Barnett M, et al. Older adults have delayed amino acid absorption after a high protein mixed breakfast meal. 2015 Mar 9;19(8):839–45.
  9. Boirie Y, Dangin M, Gachon P, Vasson MP ., Maubois JL ., Beaufrere B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proceedings of the National Academy of Sciences. 1997 Dec 23;94(26):14930–5.

Author

Name – M.A.N.A. Perera
Wayamba University of Sri Lanka