OLD BULL PROTEIN GUIDE

PROTEIN. EXPLAINED. PROPERLY.

Over 50? Training, working, thinking, then Protein is no longer optional; it's strategic.

Muscle doesn't just decline because of your age; it declines with under-use, under-stimulation, and under-protein intake. Age can drive anabolic resistance, meaning your body becomes less sensitive to Protein. You need the right type, amount, and timing to support and maintain muscle mass, strength, recovery capacity, and cognitive resilience.

THE NEW FRONTLINE FOR MUSCLE MASS

No bodybuilding myths, no influencer nonsense, no underdosed marketing noise. Just clear, evidence-based information on whey v concentrate, leucine thresholds, essential amino acids, collagen integration, and how much you actually need.

This is about protecting your future strength, independence, and physical capacity.

Protein isn't a supplement, it's key infrastructure.

As you age, you enter the Sarcopenia Slide.  Australian Government health guidelines recommend 0.84g of protein/kg body weight per day for people aged 18-70, and 1g/kg body weight for older adults. Consider this the bare minimum! Layer in age, muscle mass, and exercise, and move to the range of 1.2 - 1.4 g of protein/ kg body weight per day. 

The new US Dietary Guidelines recommend 1.2 - 1.6 g protein /kg of body weight, with an emphasis on high-quality protein.

THE WHY

1. Your body needs Protein to survive.
2. Most don't know how much.
3. Few know why.

Protein promotes muscle protein synthesis and is the building block of bone, muscle, and skin. Protein not only helps maintain and build muscle mass but also supports the production of numerous hormones and enzymes the body needs. 

Confused? Keep going.

Podcast: "Why you just Might need some Protein". Find all the Old Bull Health Podcasts here.

FIVE KEY FACTS YOU SHOULD KNOW

1. People who work out know about Protein. Few know how much or when to use it.
2. The most common protein sources include red meat, chicken, and eggs.
3. Of those using a protein powder supplement, few knew the difference between the types of Protein available (hydrolyzed, isolate, concentrate, and casein).
4. Most don't check amino acid content and assume they're all the same. They're not!

Protein is critical to the human body, especially as the body ages, not just when it's eighteen and going to the gym. Muscle mass should be maintained and retained throughout life. As you get older, this can get harder.

GLP-1 WEIGHT LOSS MEDS

If you're considering a GLP-1 weight-loss medication such as Wegovy or Maunjaro, ask about protein intake while using the medication, and its impact on muscle mass. You lose weight, and part of that weight is muscle. Over 50? Your muscle is going one way, and you don't want to lose more. Protein intake is important to try preserve the muscle mass you have.

WHY YOU NEED PROTEIN?

Everyone has an opinion on protein supplements; everything seems to be advertised with "added protein," and we think it's good for us. 

What about middle-aged or older men and women?

We eat less to manage WEIGHT. Less food = lower share of protein. 
Absorption declines as we AGE. Lower absorption = less protein intake.
Anabolic RESISTANCE = Muscles become less sensitive to anabolic signals.

So, in a nutshell...

• mTOR signalling becomes less responsive
• Leucine sensitivity declines
• Muscle blood flow slightly reduces
• Inflammation can interfere with signalling
• Physical inactivity compounds

So, as Older Bulls, we just need to learn, and adjust to whats best for our HEALTHSPAN.

We researched and examined Government Guidelines both here and overseas, spoke with experts, athletes, and users, ran surveys and focus groups, and reviewed research documents and available clinical trials to develop the PROTEIN GUIDE—the one and only.

THE OLD BULL PROTEIN GUIDE

So if you want to know more about protein types like Concentrate v Whey, don't know the difference between Animal v Plant-Based proteins, and ultimately want to understand the key things you should be thinking about before you spend your hard-earned cash, then this protein guide is for you. Just click to start.

Old Bull Protein Guide by Oldbullhealth.com.

1. What is a Protein Powder? 

• Macronutrients are essential for building muscle mass and more.
  
• These include Amino Acids (AAs) - BCAAs, Essential AAs,  Conditional AAs, and Non-Essential AAs. About 20 in total
• Your body can create them, except for the 9 Essential AAs. You need these from other sources. 
• BCAAs are Branched Chain Amino Acids due to their structure and are also Essential AAs.
• Conditional Amino Acids are those that may only be produced when needed, for example, due to a health condition.

* is the % range to look for in a quality protein. So, when combined, BCAAs should exceed 20%, ideally 22-25%. Likewise, the combined amount of Essential Amino acids should exceed 40%, ideally around 45%. Why, we'll explain shortly.

2. Why do you need Protein?

Your body needs Protein to function. There are proteins in your organs, muscles, tissues, bones, skin, and hair (Assuming you still have some). 

If you don't get enough Protein, the key concern is the loss of muscle mass. Muscle mass loss can lead to reduced mobility and independence.  

Proteins also help produce antibodies to fight infections, support mood and sleep, maintain healthy existing cells, and help build new cells.

3. Risks

Sarcopenia

Sarcopenia is a condition that results in the loss of strength and muscle mass and can begin to affect us from the age of thirty years old. Sarcopenia can also accelerate as we age, specifically for those who don't exercise or don't do enough exercise.

Avoiding Sarcopenia supports a longer-term quality of life. It can help prevent frailty later in life, but a key part of this is exercise (specifically resistance training) and a high-quality diet, including Protein to maintain muscle mass. 

Metabolism

As we reach fifty-ish, many of us start to put on, or have already put on, some extra weight, partly because our metabolism slows. 

This may mean eating less, and if you are partial to a beer or three, eating even less to manage your weight. If you eat less, your protein intake will logically decrease.

Age

The last bit of bad news is that as we age:

Protein absorption can also be impacted negatively by diet, alcohol intake, and any reduced absorption by the splanchnic tissue in our gut. And then there is anabolic rsistance that builds as we age, meaning the protein we get, doesn't work as well as it used to.

4. How much Protein do you need?

This is a great question. Your size, body composition, height, weight, gender, and level of physical activity all affect how much Protein you need (Specific daily intake requirement).

What the Americans say: 

Dietary guidelines for Americans recommend 10-35% of your daily calories from Protein. The more active you are, the more calories you need, but the percentage should stay in the same range. The new US dietary guidelines recommend 1.2-1.6 g of Protein per kg of body weight, with an emphasis on high-quality Protein.

Australian RDI

The Australian Government National Health and Medical Research Council is more conservative and recommends a daily intake (RDI) for Australian males aged 18 years and older of 0.84 g per kg body mass, or 64 g per day. This is for a male weighing 75 KG. For females, this is 0.75 g per kg body mass.

5. Supporting Research

(1) 208 healthy adults 65+. Resistance training with Protein was effective in improving muscle mass and strength.  (The effect of daily protein supplementation, with or without resistance training for 1 year, on muscle size, strength, and function in healthy older adults: A randomized controlled trial. Am J Clin Nutr. 2021 Apr 6)

(2) 116 trials involving 4.711 participants. Supplementation after exercise was most effective at improving muscle mass and strength. Milk, red meat, and mixed proteins were effective (Effects of Timing and Types of Protein Supplementation on Improving Muscle Mass, Strength, and Physical Performance in Adults Undergoing Resistance Training: A Network Meta-Analysis. Int J Sport Nutr Exerc Metab. 2023 Dec)

(3) Trial in 56 Sarcopenic elders. Protein 1.2 - 1.5g/ kg body weight. Muscle mass index improved as long as sufficient Protein was consumed. Participants also moved more conveniently. ( Lin CC, Shih MH, Chen CD, Yeh SL. Effects of adequate dietary Protein with whey protein, leucine, and vitamin D supplementation on Sarcopenia in older adults: An open-label, parallel-group study. Clin Nutr. 2021 Mar)

Adults over 53 years old appeared to have 25% higher muscle-maintenance requirements than younger males in a study by Rand et al. (2003), but this study included only 14 subjects.

There are a number of papers out there. In summary:

• Protein intake + exercise for optimal muscle function (Journal of American Medical Directors Association 2013)
• Older adults need 2.5-3g leucine per meal (Journal of Nutrition/ American Journal of Nutrition)
• Protein supplementation significantly increases lean mass when combined with resistance training. (British Journal of Sports Medicine 2015-2017)
• Aging muscle requires higher per-meal protein dosing - anabolic resistance (Journals of Gerontology: Biological Sciences 2020-2023)
• Higher mid-life protein intake associated with better functional aging outcomes (American Journal of Clinical Nutrition 2023-2024)

What is consistent across the research:

• Existing AU RDI is likely insufficient for active older adults
• 1.2g - 1.6g per kg body weight is widely supported
• Per-meal dosing matters more than total
• Resistance training is required for the best effect
• Leucine threshold is critical. (If Amino Acids are the building blocks, think of leucine as the site manager)
• Adding small amounts of training with no training may do little.

Other than in the USA, little accurate protein RDI guidance is available for those who are active.

6. Protein Sources

Protein Powder

When it comes to protein powder supplements, the local supermarket, pharmacy, sports nutrition store, or our very own Old Bull protein powder is a good option. But make sure you buy quality, as in the amount of Protein in each serve and the Amino Acid profile. 

Protein powders are a great source of Protein, coming from either animals or plants. You can read more about protein types, including the pros and cons of animal versus plant-based Protein, as well as the types available, such as Concentrate versus Isolate.

Using a protein powder to supplement your protein intake between meals is a smart idea if your intake is low, to ensure sufficient Protein is delivered not only to your entire body but also to your muscles before or after exercise. Don't forget to include protein at mealtimes.

If you are not already using a protein powder, we recommend consulting a medical professional before making any dietary changes.

Food

A nutritious, well-balanced diet will always get you a long way. Protein is found in most foods, including beer. Examples of common foods and their protein content are shown below for broad guidance.

Age and lifestyle factors can impact absorption.

Find out more about protein quantities and, yes, how many beers you would need to drink to get your daily intake of Protein, and why that is not a good idea.

SUMMARY

As we age gracefully or disgracefully, we all want to retain some part of our youth, the good parts anyway.

Staying healthy generally means exercise, ideally resistance training to maintain muscle mass, sleep, weight management, some cardio, and healthy nutrition, to mention a few. See how the AI Engines view this.

Protein powders are a great way to supplement your protein intake. You can read more about their benefits here.