MASSTIGE TIME

As Korea transitions into a super-aged society, there is growing awareness of the importance of health and aging. Proper nutrition plays a crucial role in healthy aging, and protein is a key nutrient for preventing muscle loss and supporting immune function.

A research report by the Ministry of Health and Welfare reveals that 87% of multi-person households over the age of 65 suffer from chronic diseases like diabetes and degenerative arthritis, often due to muscle loss. Muscle mass typically starts to decline by 1% per year after age 30, reaching a loss of 30% by age 65 and more than 40% by age 80. To combat this decline, adequate protein intake is essential.

However, the report also highlights a significant issue: over half of elderly Koreans do not consume the recommended amount of protein daily, underscoring the need to improve dietary habits. A study published in the Journal of the Korean Society of Community Nutrition in 2022 analyzed protein intake data from the 2010-2019 National Health and Nutrition Examination Survey. The study found that the percentage of people consuming less than the average amount of protein increased from 21.7% in 2010 to 27% in 2019.

This trend was particularly notable among men of all ages and women in their 20s and 30s. By 2019, 34.5% of men and 44.7% of women aged 65 and older were not meeting their protein needs, with a notable 8.5% increase in men aged 65 and older consuming insufficient protein.

As we age, inadequate protein intake can lead to sarcopenia (muscle loss) and a weakened immune system. While Koreans typically follow a diet rich in carbohydrates and vegetables, which is often mistakenly viewed as a healthy dietary choice, it's crucial to include adequate animal protein to maintain muscle mass and immune health.

*Source: the Journal of the Korean Society of Community Nutrition, 2022

Protein-rich foods such as chicken breast, eggs, tofu, beans, and fish are excellent sources of protein. However, sometimes it can be challenging to meet your daily protein needs through food alone. Protein supplements offer a convenient alternative, providing a range of options to suit various dietary preferences and needs.

When selecting a protein supplement, consider factors such as your body type, and health conditions. Adequate protein intake, combined with regular exercise, can help prevent muscle loss and support overall health.

The standard guideline is to consume 1.0 to 1.5 grams of protein per kilogram of body weight. For example, a 60-kilogram adult should aim for about 60 grams of protein per day. For specific goals: To maintain or gain weight and build muscle, women should consume 1.5 grams per kilogram of body weight, while men may need up to 2 grams. For weight loss, aim for around 1 gram per kilogram of body weight and focus on reducing fat and carbohydrate intake.

Protein supplements generally fall into two main categories: animal-based and plant-based proteins. Animal-based proteins are derived from milk, while plant-based proteins are sourced from soybeans (legumes). Each type has its own benefits and drawbacks, so it’s important to select the one that best fits your individual needs and health goals.

If you have kidney or liver disease and need to restrict your protein intake, it's crucial to avoid protein supplements and consult with a healthcare professional to determine the most appropriate dietary approach.

When selecting a protein supplement, it's important to understand whether the protein is "complete" or "incomplete." Amino acids are the building blocks of proteins, and some of them, known as essential amino acids, cannot be produced by the body and must be obtained from the diet. These essential amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Proteins that contain all nine of these essential amino acids are called "complete proteins." Conversely, proteins that are missing one or more of these essential amino acids are referred to as "incomplete proteins."

Choosing a complete protein is crucial, as a deficiency in any essential amino acid can lead to various health issues.

Additionally, the "Amino Acid Score" is a useful criterion for evaluating the quality of protein. This score, established by the World Health Organization (WHO), measures the quality of protein based on the content of the nine essential amino acids. Higher scores indicate better protein quality. The Korean Ministry of Food and Drug Safety defines a high-quality protein supplement as having an Amino Acid Score of 85 or higher. For optimal quality, look for protein supplements (health functional foods) with an Amino Acid Score of 100 or more.

* The above information is general and not specific to any particular product.