If you want to stay healthy and fit as you get older, you may need to follow a diet that keeps your bones and muscles strong. In general, nutrition experts advise to focus on eating plenty of protein in meals.
However, a recent scientific study found that one type of protein is better than another when it comes to maintaining muscle strength as you age, according to Eat This Not That.
The study, published in the journal Cachexia, Sarcopenia and Muscle, looked at data from more than 85,000 women over the age of 60, noting that among them were those at “low risk of strength”. The results appeared to be related to protein.
vegan diet
Although meat was the primary way study participants obtained protein, the researchers found that eating plant-based protein – as opposed to animal protein or dairy – had better results when it came to reducing the risk of impairment.
In this context, dietitian Trista Best said: “Among the general public, diets that lack animal protein are often criticized, although there is no basis for the validity of those criticisms, especially if we know that a vegetarian diet will have better health outcomes than the diet Primarily animal-based food.
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amino acids
Best also pointed out that it makes sense that a plant-based diet rich in plant-based proteins can lead to positive results in strengthening muscles and bones, explaining that the main difference in animal and plant proteins is the amino acids that most of them contain.
According to the US National MedlinePlus Library of Medicine, when proteins are digested or broken down, amino acids remain in the body, which uses them to repair body tissues, including muscle tissue and are, by the way, among the four main types of tissue in the human body.
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Complete plant protein
Best also added that “protein is made up of 20 amino acids, 9 of which must be ingested through external sources because the body cannot manufacture them on its own.”
She explained, “Animal proteins contain all nine essential amino acids, while most plant proteins contain only a few of them. However, some deliberate combinations of plant foods can be benefited from that can make a complete protein, that is, a protein containing all nine essential amino acids.” .
She also advised that “for example, chickpeas, beans and rice can be combined to produce a complete plant protein.”