MD Begs Seniors: "Stop Eating Protein This Way"

“I Work Out and Eat Lots of Protein – So Why Am I Still Losing Muscle?”
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“I Work Out and Eat Lots of Protein – So Why Am I Still Losing Muscle?”
After 60, three
little-known changes in your body make it harder to hold onto muscle mass. Here’s how to fight back, and
rebuild strength and muscle again.
I'm sure you’ve heard this advice: “Work out and eat protein.”
But what if you eat plenty of protein … stick to a regular training routine ... yet your muscles keep
shrinking?
Well, here's the reason: What used to work when you were young, doesn’t work after 60.
You see, as you age, three big biological changes happen in your body. And these changes make it harder
to build muscle – no matter how much you exercise.
Because these changes affect:
How your body absorbs protein
How protein turns into muscle-building material
How much of that material becomes muscle tissue
Most doctors and trainers rarely – if ever – talk about these changes. Even though these changes
are the main reason millions of people are losing muscle and strength.
But here's good news: Scientists have found a simple solution.
Many people who've tried it notice the difference in just a few weeks. They build stronger muscles. They
recover faster from exercise. And they move with more confidence and stability.
And here’s the most surprising part: These folks don’t work out more or eat more protein. In fact, they
don’t change anything at all.
Instead, they just help their body absorb protein and use it more efficiently. As a result, they can hold
onto and even increase their lean body mass. In a moment, I'll explain how you can do the same.
But let’s start with what actually prevents you from building muscle as you age. It's something most
people would never connect to muscle loss.
Problem #1: The Strange
Connection Between Digestive Problems and Shrinking Muscles
Believe it or not, digestive problems and losing muscle share the same root cause. Let me explain.
As you get older, your body produces fewer digestive enzymes. 1 In some cases, up
to 75% less
than when you were younger. And that's when trouble starts…
Because, as you probably know, digestive enzymes help break down food. So when you have fewer of
them, you don't digest food fully, which leads to heartburn, bloating, and gas.
But poor digestion doesn't just cause discomfort. It also means you extract fewer nutrients from
food. And one of the most important nutrients affected by this issue is protein.
You see, your body can't use protein as it is. It has to break it down into smaller parts
called amino acids.
Amino acids are the building blocks your body uses to build muscle. Amino acids also repair
tissues, maintain organs, and keep skin and hair healthy.
So when digestion is weak, you extract fewer amino acids from your meals. And that matters
more than people realize. Because this happens day after day. Meal after meal.
That means your body has fewer building blocks to work with.
So your arms begin to look thinner ... your grip feels weaker … your legs lose some of their power …
and you take longer to bounce back after workouts.
But the problems do not stop there. When your body runs low on amino acids, it is not just your
muscles that pay the price.
Your skin may start to look less firm and supple. Your hair may look thinner, drier, or more
lifeless. And your nails may become weaker and more brittle.
In other words, this amino acid shortage can affect not just your strength but also your appearance.
In addition, this shortage makes the next problem even worse.
Problem #2: Why
Your Muscles Respond Less and Less to Exercise
You might have noticed that workouts that used to make you strong … just don’t cut it
anymore. Here’s why:
When you exercise, you create tiny tears in your muscle fibers.
Then, while you rest, your body repairs the tears so your muscles recover, rebuild, and come
back stronger.
But here's the catch.
Your body rebuilds only when enough amino acids are available. (Like I said, amino
acids are
the building blocks of muscle.)
When you are younger, a normal amount of amino acids is enough to trigger a strong rebuild response.
That's why college kids can eat junk and still build muscle. And why in your 30s and 40s you could
maintain muscle mass with little trouble.
But as you get older, you need a lot more amino acids to trigger a similar rebuild response. Studies
show you need about 70% more amino acids. 2
Scientists call this problem anabolic resistance. What it means is simple. Your body
struggles to rebuild muscle as you age.
That is one reason you may stay sore longer, recover more slowly, and feel like your workouts are
giving you less in return.
And things get even worse when your digestion is weak. Because now you are dealing with two
problems at once:
First, your body is pulling fewer muscle-building blocks from food.
Second, your muscles need more of those building blocks to get the same result.
The good news is that both problems can be addressed at the same time. And you can do that
without training harder or stuffing yourself with more protein.
I will show you exactly how in a moment. But first, let me explain the last problem working
against you…
Problem #3: The
Dietary Protein Trap
Walk across the aisles of a typical supermarket and you'll find hundreds of products full of
protein.
Bread with added protein … protein-packed yogurts … granola bars with 30+ grams of protein
per serving.
With all that protein around us, you'd expect that most people would have no trouble staying
strong. Yet, studies show that people in their 60s today are, on average, weaker and frailer
than previous generations. 3
Here's the problem: Most protein-fortified foods are nearly useless for
protecting and building muscle. And protein from more "traditional" sources is not as good
as you think either.
Sure, your body pulls amino acids from every source of protein. But then your body doesn't
use all
these amino acids the same way. Some of the amino acids build muscle. But others turn into
glucose
that your body burns for energy.
This is a remnant of our caveman days. When we were cavemen, food was scarce. So we needed to
be able
to get energy regardless of what food we ate.
Berries? No problem. They contain carbs that are burned for energy. Nuts? They are also
burned for
energy. Freshly killed squirrel? Some of the protein in the meat is turned into lean body
mass… and
the rest of it is turned into glucose for energy.
How To Tell
So how can you tell if your body is using the protein for muscle or if it's turning it into excess
glucose? Scientists have answered this question.
You see, amino acids contain nitrogen. And when amino acids are turned into proteins, the nitrogen
remains in your body as part of the protein. But when amino acids are converted into sugar, the
nitrogen is released and passes through to your urine.
So if you want to know if your food is being turned into protein or sugar, all you have to do is
measure the amount of nitrogen in your urine!
This measurement is called Protein Utilization. Here's how it works:
If a dietary protein has a Protein Utilization of 100%, it means that there is no nitrogen in
your urine and that the body is using 100% of the amino acids in that food to build body
protein. That's great!
On the other hand, if a protein source has a Protein Utilization of 10% that means your body
is only using 10% of the amino acids to make body protein. That means your body is turning
90% of those amino acids into sugar. Not good!
So what's the best source of dietary protein, with the highest Protein Utilization?
Scientists found that it's breast milk, with a  Protein Utilization of 49%.
That makes sense, because babies need an efficient source of dietary protein. But we're not
babies, so what's the next best source of protein?
The next best source of protein is w…

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