Why Your Body “Steals” Your Protein After 50 (And How to Fix It)
Did you know that after the age of 50, a good portion of the protein you eat doesn't go to your muscles, but directly to your digestive organs? Yes, this is called splanchnic sequestration. But don't panic, I'm going to explain everything to you and give you simple solutions to counteract it!
What is splanchnic sequestration?
After each meal, the protein you consume is converted into amino acids, which enter your bloodstream. But before reaching your muscles, your digestive system, liver, and internal organs absorb a large portion of it to support their function. And with age, these organs become more demanding, sometimes using up to 50% of your protein. The result? Less protein is available for your muscles and tissues.
Why does it get worse after 50?
• The liver and digestive system work harder to manage the changes associated with aging.
• Muscle synthesis slows down, which means it's harder for your muscles to feed on the remaining protein.
• This can lead to loss of muscle mass (hello, sarcopenia!) and slower recovery from exertion or injury.
How to prevent your body from “stealing” your protein?
1- Eat more protein: No need to double your portions, but aim for between 1,2 and 1,6 g/kg of body weight per day.
2- Split up your meals: Instead of concentrating everything in one meal, spread your proteins throughout the day.
3- Build muscle! Exercise, especially strength training, helps stimulate muscle synthesis. You don't need to be an athlete, but getting moving is vital!
4- Boost with supplements: Essential amino acids can be a real boost if your diet isn't rich enough.
In summary?
After age 50, your digestive system "squats" some of your protein, but with the right habits, you can preserve your muscles and stay in shape. Your body just needs a little boost, and it will thank you!
Don't forget to like, subscribe, and share this video with those who want to stay healthy after 50. See you soon for more health tips!
