The aging process can wreak havoc on the body, and over the years weight can slowly accumulate. Weight loss, interestingly, is a major health goal for older adults and the reasons are multi-factorial. Whether it's to look and feel better, lose weight for health, or to just have better mobility, weight loss for the older adult is a common goal that is easily accomplished with slight lifestyle modifications.
One area where older adults can boost chances of weight loss success is by supplementing protein in the diet. Protein is a major macronutrient that plays various roles in the body, with tissue building in mind. With that said, this blog article looks into protein options, what is included in a quality protein supplement, how it can benefit older adults, and options to guide you on your path to success.
What is Protein Powder?
It would be a large surprise if you haven't heard of protein powder before, but this supplement is designed to deliver a quality source of the macronutrient. Protein powder is manufactured in various ways and each source offers different benefits. Let's take a close look at various protein powder supplement options and how they are created.
- Whey Protein. Whey protein is a popular option for adults young and old. This type of powder is derived from milk where the liquid whey is separated from solid curds. This liquid is then dried to create a fine, delicious powder we know as a protein supplement. This option is ideal for faster absorption due to quicker digestion and is ideal following a workout or for casual consumption.
- Casein Protein. Casein is created similarly to whey and is ideal for long-lasting delivery of protein. In the manufacturing process, casein curdles are separated from whey liquid and dried to a powder. The most common type of option is micellar casein and is standard in protein shakes that advertise satiety.
- Plant-Based Protein. A growing option that does not require milk or animals includes pea protein. In this plant-based protein option, yellow split peas are finely ground and the protein components are separated from the starch. This option is also good for satiety and is generally more forgiving on the digestive process than milk-based options. Plant-based options may be as effective as animal protein options, thus making this a potentially reasonable option for those looking for an option that isn't derived from milk.
- Collagen. Collagen peptides are created through hydrolysis of various parts of animals and fish. Through hydrolysis of cartilage from these sources, collagen peptides may help to support hair, skin, and joint health. This may be an option for the aging body and for older adults.
- Protein Shake Blends. Protein shakes are notorious in the fitness industry and involve a blend of nutrients to support various parts of wellness. These shakes may come as a pre-made option and blend various types of protein powder. The best protein shake for weight loss usually contains a blend of casein, whey, or pea options and may also offer digestive enzymes for optimal metabolism.
What Nutrients Do Protein Powders Provide?
The main concept of protein supplements is to provide protein for the body. However, these powders need to contain a wide variety of amino acids to support various parts of muscular health. The body needs roughly 20 amino acids to maintain health, but the body makes some of them. There are nine essential amino acids that are required to be supplied by diet or supplementation to help the body make protein. It is important to consume essential amino acids to help the body generate complete proteins for muscular wellness.
Older adults may experience a condition of muscle breakdown that occurs later in life. Some data suggests that roughly 50 percent of all older adults over the age of 80 years old experience sarcopenia, which is a decrease in muscle mass. Providing a wide range of essential amino acids can help to deliver ample nutrients to help support the body's ability to maintain and build muscle.
The Benefits of Protein Powders
Consuming protein powder regularly helps to supplement the key macronutrient to the diet. In addition, the consumption of this macronutrient may help to support various parts of wellness including the following protein formulas:
- Promotes Metabolism: Proper metabolism is important for weight loss to occur and adding any support for calorie burn is vital to success. The best protein powder for weight loss will be geared towards supporting a healthy metabolism through muscle maintenance.
- Curbs Appetite: Specifically when pea or casein protein powders are used, appetite control is common with this type of supplement. The slow release delivery of protein to the body helps to maintain appetite control over time, since it takes longer to digest and metabolize these options.
- Supports Lean Muscle Mass: Consuming protein powder may help to support lean muscle mass when combined with a healthy fitness program. Lean muscle mass is created by providing the building blocks to grow muscle without adding additional calories and fat.
- Supports Healthy Age-related Weight Loss: Adding protein supplementation may be an encouraging part to a healthy lifestyle to encourage weight loss. Through lean muscle mass and a healthy metabolism, weight management can start out on the right foot. The best protein powder for weight loss should encourage appetite control without additional calories, a broad range of vitamins and minerals, and probiotics for best results.
How Can Protein Supplements Support Healthy Weight Loss?
The aging process can wreak havoc on muscle mass, and older adults are especially vulnerable to changes through the lifespan. Older adults may benefit from protein supplements to help maintain muscle mass, which supports increased caloric demands, and a more robust metabolic profile. Consuming a protein powder for weight loss should be aimed at supplementing a fitness routine and also within a balanced diet.
The Best Protein Powder for Weight Loss
When it comes to selecting protein powder for weight loss, it is important to look for quality products. Listed ahead are some options for the best protein supplement for weight loss to consider.
- Nutritional Frontiers Best Whey Protein - If quality is important, Nutritional Frontiers can be a main option, as each formula is 100% guaranteed to meet label claims. When looking for the best protein supplement for weight loss, this option contains a good source of fiber, 100% whey, and is micro filtrated for digestion.
- Sunwarrior Classic Plus Organic Protein - This option from Sunwarrior offers a combination of rice protein with the effects of peas, chia seeds, quinoa, and amaranth. This combination can be used as part of the best protein shakes for weight loss and it offers 18 amino acids for a dynamic option for overall wellness.
- Vital Proteins Collagen Peptides Powder - Sourced from grass-fed, pasture-raided bovine hides for natural quality, Vital Proteins Collagen Peptides powder focuses on hair, nail, and ligaments for overall wellness. This formula has a high bioavailability for fast absorption and is soluble in horror cold liquids. Blend this in your morning coffee or beverage for an easy routine.
- Ancient Nutrition Plant Protein+ Organic - Focus on quality protein with Ancient Nutrition Plant Protein+. This protein powder helps to curb stress-induced cravings by offering gut-friendly super foods such as pumpkin, flax, hemp, chia, sunflower, and sacha inchi. Add this protein option to encourage healthy nutrition that also offers Omega-rich ingredients, appetite control, and a chocolate flavor for an all-in-one protein option.
- Vega One All-In-One Shake Organic - This plant-based option offers powerful and nutritional pea protein for muscular support. Dedicated to quality plant-based products, Vega One All-In-One Shake Organic supplies ingredients that deliver omega-3 fats, an abundance of vitamins and minerals including B-vitamins, and fiber for appetite control. This option can be utilized for one of the best protein shakes for weight loss and can offer a healthy meal replacement alternative.
Conclusion
When it comes to searching for the best protein supplement for weight loss, it is important to look for quality ingredients loaded with amino acids. Older adults can maximize weight loss results by supplementing any wellness routine with protein for overall muscular support. Consider any of the options above to guide your search on the best protein powder for weight loss and let the results continue.
FAQs
Is it safe for older adults to add protein shakes for weight loss?
In a general sense it is safe for adults of any age to consume protein. Especially under the guidance of a qualified healthcare practitioner, older adults can add protein to the diet to help meet dietary needs.
Which whey protein is best for digestion?
The best protein powder for weight loss options should be gentle on digestion. Whey protein isolates are best for digestion when standard whey is not settling in the stomach properly. If this doesn't work, consider any plant-based option.
What is the purpose of adding Omega-3 fats to protein shakes for weight loss?
Omega-3 fats are considered to be healthy lipids that also support a healthy inflammatory process in the body. Adding Omega-3 fats to a protein formula may help to support the recovery process.
