You’re Old but Not Dead Yet, Drink a Protein Shake. Here’s Why…

I was recently asked by a colleague how to improve muscle strength and recovery in an elderly male undergoing treatment for prostate cancer as he was also trying to rehab from another injury.

Due to his cancer, he could not take any Testosterone replacement.

My answer was to increase his protein, add some creatine, and continue his rehab.

The truth is, the answer is the same for all of us. Exercise and Protein.

Higher protein diets help to maximize muscle retention in the face of weight loss.

Here’s a few articles from pubmed illustrating my point:

Leucine supplementation improves muscle protein synthesis in elderly men independently of hyperaminoacidaemia

Potential importance of leucine in treatment of obesity and the metabolic syndrome

Feasibility and Safety of Physical Exercise to Preserve Bone Health in Men With Prostate Cancer Receiving Androgen Deprivation Therapy: A Systematic Review

A high whey protein-, leucine-, and vitamin D-enriched supplement preserves muscle mass during intentional weight loss in obese older adults: a double-blind randomized controlled trial

How much protein do you need?

Well, that depends. What’s your goal?

RDA guidelines are intended as minimums and not “all you need”.

One of the above studies used 1.5g/kg body weight. I think this is better than what most people get, but the old “bro science” of 1g/lb bodyweight is probably the best starting point.

How do you get so much protein without eating your face off?

If you’re trying to lose fat, then protein powders are probably your best friend. Drink 2-4 protein shakes per day (40-50g protein per serving) and eat one to two meals a day. Try to keep carb intake less than 150 on most days, and that should help jump start things. (I also recommend regular strength training and walking of course)

A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women

But what about our friend above, the one that doesn’t need to lose weight?

Then I would add 2 shakes to his normal 3 meals (given that those 3 meals need to be protein centric).

Other supplements I might consider in elderly individuals needing to improve strength and endurance:

1. Creatine

Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses

2. Vitamin C

Vitamin C and E supplementation alters protein signalling after a strength training session, but not muscle growth during 10 weeks of training

Now, of course, Medicine is never a “one size fits all” approach.

So talk to your doctor…

And don’t take medical advice from the internet!

P.S.

There has been some concern in past about dairy intake and prostate cancer risk. The evidence for this is inconsistent and I am unconvinced. But that doesn’t mean there isn’t a concern. Which just goes to my above point that you should talk to your doctor about what’s best for you.