Resistance Training, Dietary Protein for Health in Seniors

Resistance training and dietary protein may help improve body composition, oral glucose tolerance and skeletal muscle content in older persons, a new study suggests.

Researchers from Purdue University in West Lafayette, Indiana and the University of Missouri & Harry S Truman VA Hospital in Columbia, Missouri explained that resistance training (RT) and dietary protein independently influence indexes of whole-body glucose control, though their synergistic effects have not yet been documented.

The study investigated the influence of dietary protein intake on RT-induced changes in systemic glucose tolerance and the contents of skeletal muscle insulin signaling proteins in healthy older persons.

The study included 36 older men and women (age 61 years and older). Participants performed RT (three times/week for 12 weeks) and consumed either 0.9 grams protein · kg-1 · d-1 [lower-protein (LP) group; ~112 percent of the recommended dietary allowance (RDA)] or 1.2 grams protein · kg-1 · d-1 [higher-protein (HP) group; ~150 percent of the RDA]; the HP group consumed more total, egg and dairy proteins.

Researchers found that after RT, body weight was unchanged. However, whole-body protein and water masses increased and fat mass decreased with no significantly different responses observed between the LP and HP groups. The RT-induced improvement in oral glucose tolerance (decreased area under the curve, AUC) was not significantly different between the groups (LP: -28 percent; HP: -25 percent).

The insulin (-21 percent) and C-peptide (-14 percent) AUCs decreased in the LP group but did not change significantly in the HP group. Skeletal muscle insulin receptor, insulin receptor substrate-1 and Akt contents were unchanged, and the amount of atypical protein kinase C, a protein involved with insulin signaling, increased 56 percent with RT, independent of protein intake.

Researchers concluded that older persons who consume adequate or moderately high amounts of dietary protein could use RT to improve body composition, oral glucose tolerance, and skeletal muscle aPKC content without a change in body weight.

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Comments

[Rachelle Provost]

More reasons to maintain a healthy diet and exercise program as you get older! I think it's silly that we have to do these studies to prove what we can already use our common sense to figure out, but hopefully the scientific evidence will encourage more people to take better care of themselves, especially as they get older.

It's sad that when we are younger and in the best shape of our lives, we have less time to enjoy our health. By the time we retire, our bodies have really taken a beating. Hopefully, research like this will give people the boost they need to have healthy bodies at every age so that we are always enjoying life to the fullest!

[Leah Cohen]

Regarding glucose metabolism mentioned in this article – there have been some studies on cinnamon – both human and animal. There is one human trial (Mang, Wolters, 2006; Eur J Clin Invest. 2006 May;36(5):340-4) in which the cinnamon treatment group had significant reductions in plasma glucose. The authors mentioned that subjects with a higher initial plasma glucose level may experience more benefit from cinnamon intake.

As far as exercise is concerned, especially low-moderate impact resistance training, independent of glucose metabolism effects, the other systemic benefits are well known.

[Woods]

I hope this study motivates older individuals to exercise more. As we age, physical tasks seem to get progressively more difficult, and it is often hard to make yourself go to the gym. But once you find the motivation to workout just a few times a week, it becomes addictive. You immediately start to feel (and see) a difference.

Oftentimes, elderly patients feel uncomfortable or unsure how to use equipment at the gym. Since older patients are more susceptible to injury during exercise, I would recommend that they workout with a physical trainer. Plus, physical trainers offer support and encouragement throughout the workout.

[Cultural relativism]

I wonder if the researchers also evaluated the study participants for an increase in physical fitness. Body composition is but one component used to measure physical fitness, which is a gauge of overall health. The two are not necessarily synonymous. For instance, people who do gentle yoga on a regular basis may achieve physical fitness, but they may still be on the low end of the spectrum for muscle strength.

[D. Meyer]

I concur with everyone else here. Exercise, as well as diet, is important to maintain optimal health. This is another reason why GPs should emphasize the importance of physical fitness to their patients, especially elderly patients who are at risk of becoming sedentary due to concomitant conditions and lifestyle changes. So as not to discourage elderly patients with mild to moderate disabilities, remind them that mild exercise three times a week will do the trick.

[Shirley S]

Being a stubborn older woman, it may have taken the review of studies, such as this one, to make me realize that, at the graceful age of 77, I can still make a difference by exercising. They say you can’t teach an old dog new tricks, but I disagree. I’ve had trouble with my knees for the past few years, and my doctor told me to try to engage in moderate exercise, but I hadn’t tried it. I figured that it was all the gardening and things around the house that had made my knees feel as bad as they did in the first place.

What’s that other thing they say? Use it or lose it? I think I’ll try using it before I have to head back to the doctor in a few months. Hopefully I’ll have good news!

[Jen]

What exactly is resistance training? I assume it is a type of weight lifting program. Can anyone provide more information?

[mike]

Jen, resistant training is any type of physical activity that involves working against some sort of weight. RT usually does not completely work your heart as well as a cardiovascular work out. However, RT is a more physical short-burst workout with a lot of resting in between sets.

A push-up is your arms working against a resistance, your body weight, to push up against the force of gravity. If you do not like lying on the floor doing push-ups, especially the elderly, and are not able to push up your entire body weight you can use weight machines. For the elderly, universal machines, or machines that use pulleys and cables instead of direct weights over the joint may be safer to prevent injury. The universal machines may also help promote both extremities to function in unison. For example, pushing a bench press on a universal allows your pectoral muscles to stretch when both arms go back and contract when exerting or pushing against the resistance.

I would suggest starting with a light weight that you know you can do at least 15 times. Only do it 12 times and assess the weight that you can safely use. Do not use the valsalva push to do any exercise. This is a maneuver that is used when holding your breath and exerting a force. This can cause hernias and strokes. Therefore, do not push yourself too hard too fast. Work out and enjoy the results!

[Mary]

Many people often think they do not need to exercise unless they want to lose weight. I hate to say this but many people that I know think the same way. I am in my mid 20s and not fat, but I have gone to the gym at least three times a week for the past two years. It definitely boosts up my energy, relieves my stress, and helps maintain my shape. Plus, there are many long-term health benefits. I strongly encourage everyone to exercise. Even a little bit is a good way to start. Because of my motivation, most of my friends joined the gym with me.

[Bob]

I am 70 years young, and I go to the gym four times a week. I find it to be a good social experience as well as beneficial to my health. I usually swim in the pool for 20 minutes and then go ride the exercise bike or do a little weight lifting on the circuit machines. I guess I would consider myself in shape for someone my age, and I attribute it all to the gym.

I get a smoothie when I am there too. The nice girl behind the counter puts in fresh strawberries, ice, and a little frozen yogurt. I just started adding MetRx protein shake to it. Is this a good idea for a senior citizen? I hear it helps muscle recovery time, and it helps build strength. Would this be any different then eating an egg? At a dollar a scoop is it worth it?

[MV]

The study provides another reason why we should get in the habit of exercising. If we start now, then it can be easily added into our routine as we age. Maybe more research can focus on the general effects of taking protein or resistance training for the body. I am not sure that the results provided here confirm that taking any protein supplements will benefit seniors.

[Emily P.]

Although I think it has always been obvious that resistance training and exercise would help to maintain bone mass and the health of seniors, I think this is good supporting evidence. My grandmother is 94 years old, and although she never went to the gym, she insisted on living in Queens until last summer, where she walked everywhere and did all of the household necessities by herself. Just imagine how much better shape she could be in if she added a little RT to her routine. Too often, the elderly are put in homes or move in with their children where they don’t get the opportunity to walk long distances or move around their home on their own. This only speeds up the body’s aging process.

[David O]

There is no question that RT will offset many of the frailties associated with advancing age. Programs for seniors need to be designed with care and forethought to the outcome.

Clearance by a physician is a must. A good trainer will insist upon this, as it will give him or her a starting point regarding exercise tolerance and limitations. Too much too soon can cause injury and be discouraging.

However, not doing enough work produces limited benefits. It is possible to develop resistance training programs that provide very good cardiovascular benefit, along with range of motion, strength and bone density benefits in a fairly short, 30 min. or so, session.

I believe nutritional supplementation, attention to diet and water intake are crucial to turning back the functional clock.

Finally, there are studies to suggest higher protein intake is beneficial. Common sense applies here. Gaining lean mass requires adequate QUALITY protein intake. It is impossible to build muscle without it. Protein intake is also key in controlling insulin resistance, the precursor to diabetes. I am almost 56 old, and my weight and body composition is the same as when I was in my 30s (205 pounds @ 12% body fat).

[Paul]

This research really resonates with me. I had a professor in college who was very into geriatric patients and not accepting that just because they are older, that they should accept a decrease quality of life. There was also an article in the New Yorker recently that talked about geriatric health and the same idea. It's never too late to try and improve your health. Being a pretty skinny guy, I can understand the intimidation of the gym, but when it comes to health, we need to be more open minded and realize that everyone could use exercise to stay healthy. Just because someone is "doing well for being 80" doesn't mean they can't be doing better. If anything, as Bob mentioned, it can be a social activity.

[Anonymous]

Eating healthfully and exercising has always been a great thing for living a healthier life for any age group. It becomes more important to exercise if you live a sedentary lifestyle. For instance, with hectic lifestyle, we do not even eat properly. We go to work in a car, bus or a train, and then sit at our desks most of the day (except for some jobs, which require standing up or moving around all day). Then we go home and eat (fast food, frozen food or fresh cooked meals), and do house chores, etc…. Sounds like a normal day for a lot of us. Because of such a lifestyle, it becomes important for us to find some time to digest the food that we eat all day. Exercise would not only keep us in shape but it will keep us rejuvenated! Of course, for seniors, keeping themselves busy and active is just as important.

[Juan O'Callahan]

It doesn't take another study for seniors over 70 to know that moderate exercise (resistance training if you will) and sensible nutrition are two keys to a better, healthier, happier lifestyle. See my program at www.p-sarp.com