Life style
How Steaks. Eggs and nuts could help prevent midlife spread
A high-protein diet can boost fitness as well as help us maintain muscle in later life
Exactly how much protein should midlifers be consuming?
I’m a late-life gym bunny. At the age of 59, you’ll find me at Pilates, barre, yoga or using the weight machines at my gym most days. But I’m still not as toned as I’d like and a recent test revealed I’d made little progress in building muscle and strength over six months.
Why? The answer could lie with my diet. More specifically, in the lack of protein. It turns out it’s much harder to build muscle mass and strength without consuming adequate protein. And as we age, we may need more than we think.
After the age of 30, we lose 3-8 per cent of our muscle mass every decade, and this rate of decline is more rapid after 60. What’s more, from the age of 50, muscle quality and strength also decline. This can eventually cause a muscle-weakness condition called sarcopenia, which is a risk factor for frailty and falls. It can occur as early as 65 and affects most people to some degree by the age of 75, especially if we are inactive.
Eating more protein can also help prevent midlife spread. As a recent study showed, people ate 210 calories more per day than when they were on a low-protein diet. “The more muscle you have, the higher your metabolism,” says Kim Pearson, a nutritionist. “If your muscle reduces, so does your metabolic rate.”
Yet most of us aren’t eating enough protein. In 2020, a study from the University of Sheffield’s Healthy Lifespan Institute found less than half of over-65s studied met the official UK reference nutrient intake (RNI) of 0.8 grams of protein per kilogram (2.2lb) of their body weight per day – or about 50g a day for a 10st person.
I plead guilty. My diet was woefully lacking in protein. But just as I was planning to bring on the steak, a large study published in February found those eating a high-protein diet – more than 1.3g per kg of body weight – were more likely to have “low muscle mass”. Confused? I certainly was.
Mary Ní Lochlainn, lead author of the twin study at King’s College London, says the new findings are not a reason to ditch protein. She explains that those with the highest protein intake got most of their protein from animal sources: “There is some evidence linking red meat with higher rates of inflammation, which can have a negative impact on muscle health.
“Our research showed the importance of eating high-quality protein, including from plants, rather than just larger quantities.”
To be honest, it’s an effort to maintain this high level of protein but I’ve already noticed my new diet is far more filling. So, exactly how much protein should midlifers be consuming?
Increase protein as you get older
Once we hit our 40s, our body’s ability to turn protein into muscle starts to fade, and we need to get more of it from our diet than when we were younger. Without sufficient protein, says Priya Tew, from Dietician UK, “the body can break down existing muscle tissue to make enzymes, hormones and immune system proteins”.
Scientists don’t know exactly why we become less efficient at synthesising protein into muscle as we get older, but in women it could be linked to menopause, and in both sexes, to changes in our gut microbiome.
One study showed better muscle function – including stronger grip strength – in over-65s after they were given a microbe-boosting prebiotic supplement rich in the soluble fibre inulin, a type of soluble fibre found in leeks, onions, asparagus, wheat, garlic, oats, wheat, soy and Jerusalem artichokes.
Sufficient protein may also protect against osteoporosis, because muscles exert tugging forces on bones, which boosts bone density. A study has shown that people with the highest protein intakes have a lower risk of hip fractures.
The more muscle you have the more you’ll need
“Adults over 50 need 1-1.2g per kg of body weight of good quality protein every day for optimum health,” says Tew. According to the European Society for Clinical Nutrition and Metabolism (ESPEN), older people suffering from “acute or chronic illness” should aim for 1.2-1.5g of protein, with even temporarily higher intakes of up to 2g recommended for people suffering from severe illness, or recovering from injury or surgery.
This means that if you are in good health and weigh 10st, you need 63-75g of protein per day – roughly equivalent to two large chicken breasts and an egg or two. Remember that no food is entirely made of protein. A quarter-pounder (113g) beefburger made of 90 per cent beef contains around 18g of protein.
Eat protein at every meal
University of Sheffield researchers suggest we should consume around 25-30g of protein at each of our three daily meals to optimise muscle. Most people fail to meet the target, especially at breakfast. Adding an egg (6g of protein), smoked salmon (18g of protein in 100g of salmon), authentic Greek yogurt (16g per 150g of yogurt), nuts (6g in 23 almonds) or half a can of beans on two slices of wholewheat toast (17g) and a 250ml glass of milk (9g) are all ways to pack more protein into your morning meal.
Chickpeas, nuts and rice count too
Mary Ní Lochlainn says: “High-quality protein sources are easily digestible and high in essential amino acids especially leucine.” Leucine is a branched chain amino acid (BCAA), which is particularly important as it stimulates the rate at which the body transforms dietary protein into muscle and improves strength.
We need more of this amino acid as we age. Leucine also helps regulate blood sugar, produces growth hormone and may help with weight control. As the body can’t make leucine, it must be obtained from food, Ní Lochlainn recommends eating salmon, chickpeas, nuts, eggs and brown rice.
Vegetarians don’t need to miss out
Once animal foods were considered superior for protein as they are “complete”, meaning they contain all the essential amino acids. Now we know that all the amino acids don’t need to be consumed in one meal, but they can be eaten separately throughout the day.
Studies have found that as long as people eat enough protein – at least 1.1g per kg of body weight – then a vegetarian diet is as effective as one containing meat for building muscle during weight training. Rich sources of plant proteins include nuts and seeds, lentils, soy, quinoa, peas and beans.
Tew says: “If you are vegan or vegetarian, it’s perfectly achievable with some planning.”
Protein bars and powders are worth considering
“Eating whole foods is always going to be better due to the combination of nutrients. However, protein bars and powder can be useful when you are busy or need a top up,” says Tew. Daily Telegraph
Nutritionist Kim Pearson says: “Compromised digestive function means people can struggle to effectively digest more dense protein containing foods like meat as they get older. Protein powders are already broken down and so are easier for the body to use, and work well if you have a small appetite.
‘Protein bars and powder can be useful when you are busy or need a top up,’ says Tew Credit: Getty
“Look for high-quality protein powders that provide all of the essential amino acids. They could contain protein from whey or from plant based protein blends like rice, pea and hemp. If choosing whey, opt for organic or at least whey from grass fed cows such as those from The Organic Protein Company. As far as non-dairy options are concerned, I like SunWarriors Warrior Blend or NuZest’s Clean Lean Protein.
“Check the label to ensure that your protein powder contains a minimum of 20-25g of protein per serving, and avoid ones containing added sugars (more natural sweeteners like xylitol, erythritol and stevia are preferable). Also beware of synthetic additives.”
Snack on cheese or Greek yogurt
Protein is so filling you might not need to snack. But if you do, replace biscuits, chocolate and crisps with nuts and seeds, some cooked chicken, a bowl of Greek yogurt or a small piece of cheese. Add weight training to your gym routine
“It’s crucial to add resistance exercise alongside increasing protein intake,” says Ní Lochlainn. This can build muscle as well as reverse the age-related slowdown in the way protein intake stimulates muscle growth.
According to a review in the British Journal of Sports Medicine, people who ate more protein while weight training gained an extra 10 per cent in strength and about 25 per cent more muscle mass than those who did not, especially in the over-40s.
But you don’t need to go mad. The researchers found that eating more than 1.6g of protein a day per kg of body weight didn’t confer any additional benefits. Plus, you don’t need to down a protein shake straight after exercise. The review found that gains were similar if people got their protein immediately after a workout, or in the hours earlier or later.
Pegasus Reef Hotel brought a refreshing twist to the festive season with its much awaited ‘Tropical Christmas’ themed holiday activities by lighting the Christmas Tree and welcoming Santa to the tropics a press release said. The celebrations provided a unique and joyful experience for the whole family, blending the traditional warmth of the festive season with the vibrancy of a tropical setting. The beautifully lit tropical Christmas tree set the tone for both an unforgettable evening and a magical holiday season for all. Guests enjoyed a host of activities including interactive elements for children, including surprise Christmas gifts and photo opportunities with Santa said the release.
The centre piece of the festivities was Santa who made a grand entrance to the event having escaped the cold of the North Pole, to spread the joys of Christmas to young and old in a warm tropical setting. This added to the ambience and brought out that true festive spirit. Tropical-inspired cocktails were available along with delicious food to offer additional flavour to the celebrations.
Commenting on the celebrations, Renuke Coswatte, General Manager of Pegasus Reef Hotel said, “Our Christmas celebrations have always been highly anticipated and has set the tone for the season. This year, by giving festive traditions a tropical twist, we were able to provide our guests, their friends and families a truly unforgettable start to the holiday season. From ‘Santa’s Welcome Party’ coupled with the ‘Tropical Christmas Tree Lighting Ceremony’ and with what we have in store in December, the celebrations will truly be unforgettable.”
Pegasus Reef Hotel has garnered a reputation for hosting exciting festive events over the years, making it a top choice for year-end parties for all. So much so, that the hotels Christmas festivities are eagerly anticipated throughout the year. This year’s ‘Tropical Christmas’ celebration was an ideal opportunity for families, couples and friends to celebrate the season in a warm and inviting setting, that features activities for all.
Lighting of the Christmas Tree and Santa’s welcome party brought the magic of ‘Tropical Christmas’ to life blending traditional holiday festivities added with tropical charm. Pegasus Reef Hotel warmly invites everyone to join in the upcoming seasonal celebrations and create cherished family memories that will last a lifetime.
For more information on future events, contact Pegasus Reef Hotel on 0112049600, follow them on social media at facebook.com/Pegasusreefwattala or www.instagram.com/pegasusreef_wattala and visit their website at www.pegasusreefhotel.com.
This festive season, step into a world of allure at Taj Samudra Colombo, where the spirit of Christmas is brought to life with joy, celebration, and heartwarming experiences said a press release.In the words of Kris Kringle from A Miracle on 34th Street, “Christmas isn’t just a day; it’s a frame of mind.” At Taj Samudra, we embrace this philosophy with a delightful array of offerings designed to spread joy and festive cheer to our guests throughout the season said the release.
From gourmet hampers to festive family dinners, the Christmas carvery market, and the iconic Christmas goodies hut, our kitchen team has created a magical atmosphere for guests to enjoy, share, and celebrate this season of giving.
Luxury Seasonal Hampers and Wine
This Christmas, Taj Samudra offers the ultimate luxury gift experience with customized seasonal hampers. Choose from a selection of premium wines, Champagne, sparkling wines, and exclusive beverages, along with Christmas cakes, puddings, festival chocolates, cheese, seasonal cookies, and more. Curated to perfection, these hampers are the ideal way to indulge your loved ones with festive joy.
Christmas Carvery Counter
Indulge in the flavors of the season at our Christmas Carvery Counter, featuring a homemade charcuterie station brimming with delicious offerings. Enjoy lamb salami, beef salami, smoked lamb, honey ham, chicken cold cut, smoked seer, chicken liver pate and a variety of other delectable treats, perfect for gathering and sharing with friends and family.
Christmas goodies hut at the lobby
Visit the delightful Christmas goodies hut in our lobby, a stunning display of handpicked seasonal treats created by our award-winning chefs. The Goodies Hut, open daily from 10:00 am to 9.00 pm, offers an array of beautifully decorated seasonal goodies and carefully selected gift items—ideal for gifting or enjoying yourself.
Christmas eve celebrations
On the eve of Christmas, join us for a traditional Christmas eve dinner buffet at Ports of Call, where festive delicacies, live action stations, and mouthwatering desserts await. Santa will make a special appearance to delight the young and the young-at-heart. Additionally, enjoy a festive à la carte lunch and dinner at Golden Dragon, Navratna, and YUMI, our stylish Japanese resto-bar.
Christmas Day Festivities
Celebrate Christmas Day with a traditional festive lunch at Ports of Call, featuring all-time favorites such as succulent turkey and a wide selection of Christmas specialties. Our Executive Chef Sajesh Nair and his kitchen brigade will craft the perfect Christmas spread to satisfy every craving.
The said experience an unforgettable musical evening with The Traveleer Sound Duo from Budapest
The release said The lattice lobby lounge for an unforgettable musical experience with The Traveler Sound Duo from Budapest, Hungary. Known for their captivating performances, this talented duo brings a diverse repertoire that spans pop, rock, jazz, and more, offering something for every music lover. Catch them live every Tuesday to Sunday from 7:00 pm to 10:30 pm and enjoy their soulful melodies and dynamic sound in the heart of our vibrant atmosphere. They will also be performing during our renowned Sunday Brunch at Ports of Call, adding the perfect soundtrack to your delightful dining experience.
Unwind and Celebrate at YUMI Japanese Resto Bar and Poolside – Daily Happy Hour from 3:00 pm to 7:00 pm
This holiday season, experience the magic of Christmas at Taj Samudra Colombo, where every corner of the hotel radiates the joy and warmth of the festive season.
Christmas is here and we are eager to begin the celebrations. Everything about December is breathtaking and spectacular, with the rapid shift in the weather and the increasing camaraderie. The cherry on top is the excitement of the New Year itself! The joyous month of the New Year and Christmas is filled with delicious delicacies, elegant decorations, lovely attire, and joyful vibes everywhere. Dressing up for Christmas in warm and fashionable red outfits is something we all love. However, if you are still confused about your Christmas attire, don’t worry, we are here to rescue you. When it comes to fashion and style, no one can do it better than our Bollywood queens. Here are some red-hot looks from our fav Bollywood divas to inspire your Christmas outfits.
Kiara Advani is a true fashionista who can pull off any look. While co-ord sets are among the season’s hottest fashions. In a red-coordinated ensemble, Kiara is offering fashion advice to everyone. Her ensemble is the ultimate Christmas attire since it perfectly combines sexiness and elegance. She is wearing a bustier crop top and a high-rise skirt that accentuate her physique. Bronze bangles and earrings completed Kiara Advani’s outfit as
accessories. With this attire, you’ll definitely steal the show.
Huma’s red formal outfit serves as the ideal Christmas dress inspiration for you if you are not a fan of fancy attire and prefer a sleek and refined look. Whether it’s a casual gathering or a formal function, pantsuits look great on any occasion. In addition to being fashionable, it will also keep you warm. She looks great with a full-sleeved crimson jacket with a wide horizontal white stripe at the bust and straight-fit ankle leggings. For the best appearance, pair it with stud earrings and minimal makeup. Sara is a diva and she is slaying fashion goals in her little red dress with white frills.
If you wish to grab all the attention at the Christmas party then take cues from Sara and choose a red hot bodycon thigh-high slit little dress. Pair it up with a matching red jacket for the glam look and you will be ready to rock the Christmas party.
Among all the divas, Rakul Preet Singh is one of the most fashionable. The actress always dresses well, whether it’s in a gorgeous gown, party attire, or just something that’s too ethnic. Her red corset-style dress is stunning and a must-have for your Christmas wardrobe. It has an off-the-shoulder design, full sleeves, and a fitting nature. To get the glam look, wear it with pointed shoes and diamond drop earrings.
Talking about fashion and style and not mentioning Deepika Padukone is not fair. The queen of Bollywood looks amazing no matter what she wears. If you are tired of wearing dresses and gowns and want to try something different, her vibrant red power suit that exudes boss-woman energy is the ideal outfit inspiration. Her quirky bralette, which had a crisscross neckline, was polished off with a layer of preppy flair thanks to the oversized blazer’s design.
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