The Protein Puzzle: Discussing how to age well with protein
Does longevity and well-being depend on a high-protein or low-protein diet?
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Few topics in the area of nutrition and healthy aging have sparked as many debates as protein intake. Although science has made great strides in understanding the intricacies of aging and nutrition, the question of whether eating protein promotes or hinders longevity remains controversial. Despite the ongoing discussion, there is increasing evidence that dietary proteins play a crucial role in healthy aging.
The protein paradox
The debate focuses on the effects of protein intake on two important signaling pathways: the mammalian target of rapamycin (mTOR) and insulin-like growth factor 1 (IGF-1). Proponents of a low-protein diet point to studies that suggest that high protein intake may lead to activation of mTOR and an increase in IGF-1 levels, which in turn is linked to accelerated aging and increased vulnerability to age-related diseases. These concerns raise a legitimate question: Could excessive protein intake jeopardize the quest for longevity?
mTOR and IGF-1: a double-edged sword
mTOR and IGF-1, often referred to as “youthful signaling pathways,” play important roles in growth, metabolism, and tissue repair. However, their overactivation is also associated with a potential drawback: an increased risk of age-related diseases such as cancer and cardiovascular disease. That's where the protein paradox comes in. While mTOR and IGF-1 are critical for maintaining vitality, excessive activation could potentially promote aging.
Deciphering the protein puzzle
Despite these concerns, recent research has painted a more differentiated picture of the protein paradox. Studies suggest that the timing, source, and composition of dietary protein play an important role in how it affects mTOR and IGF-1 signaling pathways. For example, by focusing on plant-based protein sources and including intermittent fasting or intermittent diets, you can modulate the activation of these metabolic pathways and thus potentially reap their benefits without shifting the balance towards accelerated aging.
Protein and muscle health
One undeniable aspect of aging is the gradual loss of muscle mass known as sarcopenia. Protein, with its amino acid components, is crucial for maintaining and rebuilding muscles and therefore for healthy aging. Adequate protein intake, particularly in combination with regular physical activity, can help counteract muscle loss, maintain functional independence and improve the overall quality of life of older people.
Metabolism
Ageing is often associated with metabolic changes such as increased insulin resistance and altered nutrient utilization. Protein has proven to be very effective in supporting metabolic health. By promoting satiety and aiding weight management, protein can help lower the risk of obesity and type 2 diabetes, both of which are closely linked to age-related health problems.
The link between brain and body
In addition to muscle health and metabolism, dietary proteins can also influence cognitive functions and brain health. Amino acids from dietary proteins serve as precursors of neurotransmitters that influence mood, memory, and cognition. Ensuring adequate protein intake is critical to maintaining optimal brain function over the years.
Conclusion
In the ever-evolving landscape of nutrition and aging, the debate about the role of dietary proteins in longevity remains complex. While concerns about the activation of mTOR and IGF-1 are justified, recent research highlights the complexity of these signaling pathways and their interaction with dietary proteins. As we venture into this scientific terrain, it becomes clear that the potential benefits of proteins for muscle health, metabolic vitality, and cognitive function cannot be ignored.
Instead of a one-size-fits-all approach, a personalized strategy that focuses on the quality, source, and timing of dietary protein intake appears to be the key to realizing their true potential for healthy aging. As we continue to decipher the complex relationship between protein intake and longevity, one thing is certain: The importance of proteins at the center of nutrition for healthy aging is by no means disputed, but is developing into a more differentiated and better-informed perspective.
References
- Paddon-Jones, D., Campbell, W.W., Jacques, P.F., Kritchevsky, S.B., Moore, L.L., Rodriguez, N.R. & Van Loon, L.J.C. (2015). Protein and healthy aging. The American Journal of Clinical Nutrition, 101(6), 1339S-1345S. https://doi.org/10.3945/ajcn.114.084061
- Li, C., Fang, A., Ma, W., Wu, S., Li, C., Chen, Y. & Zhu, H. (2019). Amount rather than animal vs plant protein intake is associated with skeletal muscle mass in community-dwelling middle-aged and older Chinese adults: results from the Guangzhou Nutrition and Health Study. Journal of the Academy of Nutrition and Dietetics, 119(9), 1501—1510. https://doi.org/10.1016/j.jand.2019.03.010
- Nachvak, S.M., Moradi, S., Anjom-Shoae, J., Rahmani, J., Nasiri, M., Maleki, V. & Sadeghi, O. (2019). Soy, soy isoflavones, and protein intake in relation to mortality from all causes, cancers, and cardiovascular diseases: A systematic review and dose-response meta-analysis of prospective cohort studies. Journal of the Academy of Nutrition and Dietetics, 119(9), 1483-1500.e17. https://doi.org/10.1016/j.jand.2019.04.011
- Bonaccio, M., Ruggiero, E., Di Castelnuovo, A., Costanzo, S., Persichillo, M., De Curtis, A., Cerletti, C., Donati, M.B., De Gaetano, G., Iacoviello, L., Vermylen, J., De Paula Carrasco, I., Giampaoli, S., Spagnuolo, A., Assanelli, D., Centritto, V., Spagnuolo, P., Staniscia, D., Zito, F.,. Ramacciato, R. (2017). Fish intake is associated with lower cardiovascular risk in a Mediterranean population: prospective results from the Moli-Sani study. Nutrition Metabolism and Cardiovascular Diseases, 27(10), 865—873. https://doi.org/10.1016/j.numecd.2017.08.004
- Song, M., Fung, T.T., Hu, F.B., Willett, W.C., Longo, V.D., Chan, A.T. & Giovannucci, E. (2016). Association of Animal and Plant Protein Intake with All-Cause and Cause-Specific Mortality. JAMA Internal Medicine, 176(10), 1453. https://doi.org/10.1001/jamainternmed.2016.4182
- Van Vliet, S., Burd, N.A. & Van Loon, L.J.C. (2015). The skeletal muscle anabolic response to plant-based versus animal-based protein consumption. Journal of Nutrition, 145(9), 1981—1991. https://doi.org/10.3945/jn.114.204305
- Pinckaers, P.J.M., Kouw, I.W.K., Gorissen, S.H.M., Houben, L.H.P., Senden, J.M., Wodzig, W.K.W.H., De Groot, L.C.P.G.M., Verdijk, L.B., Snijders, T. & Van Loon, L.J.C. (2022). The muscle protein synthetic response to the ingestion of a plant-derived protein blend does not differ from an equivalent amount of milk protein in healthy young males. Journal of Nutrition, 152(12), 2734—2743. https://doi.org/10.1093/jn/nxac222
Publiziert
2.8.2024
Kategorie
Longevity
Experte
Few topics in the area of nutrition and healthy aging have sparked as many debates as protein intake. Although science has made great strides in understanding the intricacies of aging and nutrition, the question of whether eating protein promotes or hinders longevity remains controversial. Despite the ongoing discussion, there is increasing evidence that dietary proteins play a crucial role in healthy aging.
The protein paradox
The debate focuses on the effects of protein intake on two important signaling pathways: the mammalian target of rapamycin (mTOR) and insulin-like growth factor 1 (IGF-1). Proponents of a low-protein diet point to studies that suggest that high protein intake may lead to activation of mTOR and an increase in IGF-1 levels, which in turn is linked to accelerated aging and increased vulnerability to age-related diseases. These concerns raise a legitimate question: Could excessive protein intake jeopardize the quest for longevity?
mTOR and IGF-1: a double-edged sword
mTOR and IGF-1, often referred to as “youthful signaling pathways,” play important roles in growth, metabolism, and tissue repair. However, their overactivation is also associated with a potential drawback: an increased risk of age-related diseases such as cancer and cardiovascular disease. That's where the protein paradox comes in. While mTOR and IGF-1 are critical for maintaining vitality, excessive activation could potentially promote aging.
Deciphering the protein puzzle
Despite these concerns, recent research has painted a more differentiated picture of the protein paradox. Studies suggest that the timing, source, and composition of dietary protein play an important role in how it affects mTOR and IGF-1 signaling pathways. For example, by focusing on plant-based protein sources and including intermittent fasting or intermittent diets, you can modulate the activation of these metabolic pathways and thus potentially reap their benefits without shifting the balance towards accelerated aging.
Protein and muscle health
One undeniable aspect of aging is the gradual loss of muscle mass known as sarcopenia. Protein, with its amino acid components, is crucial for maintaining and rebuilding muscles and therefore for healthy aging. Adequate protein intake, particularly in combination with regular physical activity, can help counteract muscle loss, maintain functional independence and improve the overall quality of life of older people.
Metabolism
Ageing is often associated with metabolic changes such as increased insulin resistance and altered nutrient utilization. Protein has proven to be very effective in supporting metabolic health. By promoting satiety and aiding weight management, protein can help lower the risk of obesity and type 2 diabetes, both of which are closely linked to age-related health problems.
The link between brain and body
In addition to muscle health and metabolism, dietary proteins can also influence cognitive functions and brain health. Amino acids from dietary proteins serve as precursors of neurotransmitters that influence mood, memory, and cognition. Ensuring adequate protein intake is critical to maintaining optimal brain function over the years.
Conclusion
In the ever-evolving landscape of nutrition and aging, the debate about the role of dietary proteins in longevity remains complex. While concerns about the activation of mTOR and IGF-1 are justified, recent research highlights the complexity of these signaling pathways and their interaction with dietary proteins. As we venture into this scientific terrain, it becomes clear that the potential benefits of proteins for muscle health, metabolic vitality, and cognitive function cannot be ignored.
Instead of a one-size-fits-all approach, a personalized strategy that focuses on the quality, source, and timing of dietary protein intake appears to be the key to realizing their true potential for healthy aging. As we continue to decipher the complex relationship between protein intake and longevity, one thing is certain: The importance of proteins at the center of nutrition for healthy aging is by no means disputed, but is developing into a more differentiated and better-informed perspective.
Experte
Referenzen
- Paddon-Jones, D., Campbell, W.W., Jacques, P.F., Kritchevsky, S.B., Moore, L.L., Rodriguez, N.R. & Van Loon, L.J.C. (2015). Protein and healthy aging. The American Journal of Clinical Nutrition, 101(6), 1339S-1345S. https://doi.org/10.3945/ajcn.114.084061
- Li, C., Fang, A., Ma, W., Wu, S., Li, C., Chen, Y. & Zhu, H. (2019). Amount rather than animal vs plant protein intake is associated with skeletal muscle mass in community-dwelling middle-aged and older Chinese adults: results from the Guangzhou Nutrition and Health Study. Journal of the Academy of Nutrition and Dietetics, 119(9), 1501—1510. https://doi.org/10.1016/j.jand.2019.03.010
- Nachvak, S.M., Moradi, S., Anjom-Shoae, J., Rahmani, J., Nasiri, M., Maleki, V. & Sadeghi, O. (2019). Soy, soy isoflavones, and protein intake in relation to mortality from all causes, cancers, and cardiovascular diseases: A systematic review and dose-response meta-analysis of prospective cohort studies. Journal of the Academy of Nutrition and Dietetics, 119(9), 1483-1500.e17. https://doi.org/10.1016/j.jand.2019.04.011
- Bonaccio, M., Ruggiero, E., Di Castelnuovo, A., Costanzo, S., Persichillo, M., De Curtis, A., Cerletti, C., Donati, M.B., De Gaetano, G., Iacoviello, L., Vermylen, J., De Paula Carrasco, I., Giampaoli, S., Spagnuolo, A., Assanelli, D., Centritto, V., Spagnuolo, P., Staniscia, D., Zito, F.,. Ramacciato, R. (2017). Fish intake is associated with lower cardiovascular risk in a Mediterranean population: prospective results from the Moli-Sani study. Nutrition Metabolism and Cardiovascular Diseases, 27(10), 865—873. https://doi.org/10.1016/j.numecd.2017.08.004
- Song, M., Fung, T.T., Hu, F.B., Willett, W.C., Longo, V.D., Chan, A.T. & Giovannucci, E. (2016). Association of Animal and Plant Protein Intake with All-Cause and Cause-Specific Mortality. JAMA Internal Medicine, 176(10), 1453. https://doi.org/10.1001/jamainternmed.2016.4182
- Van Vliet, S., Burd, N.A. & Van Loon, L.J.C. (2015). The skeletal muscle anabolic response to plant-based versus animal-based protein consumption. Journal of Nutrition, 145(9), 1981—1991. https://doi.org/10.3945/jn.114.204305
- Pinckaers, P.J.M., Kouw, I.W.K., Gorissen, S.H.M., Houben, L.H.P., Senden, J.M., Wodzig, W.K.W.H., De Groot, L.C.P.G.M., Verdijk, L.B., Snijders, T. & Van Loon, L.J.C. (2022). The muscle protein synthetic response to the ingestion of a plant-derived protein blend does not differ from an equivalent amount of milk protein in healthy young males. Journal of Nutrition, 152(12), 2734—2743. https://doi.org/10.1093/jn/nxac222
Publiziert
2.8.2024
Kategorie
Longevity
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