A Word from our Nutritionist: Protecting Muscle Mass, The Role of Protein

 Protecting Muscle Mass, The Role of Protein

In recent years, the world of nutrition has undergone a clear shift, with protein returning to the center of the plate, not only as a building block for muscle, but also as a key factor in maintaining daily function and protecting against age related decline.

On January 2026, Harvard Health Publishing published an article stating that a balanced diet rich in protein from high quality and varied sources is one of the most important tools for preserving muscle mass, supporting a healthy immune system, and enabling better recovery.

Six key principles for optimal protein intake:

1. Protein as the foundation of the meal, the emphasis is shifting from adding protein on the side to planning meals that begin with a quality protein source. Protein contributes to satiety, balanced blood sugar, and maintenance of muscle mass, especially at older ages.
2. Distributing protein throughout the day, it is not enough to consume a large amount of protein in one meal. A balanced distribution across breakfast, lunch, and dinner supports more effective muscle protein synthesis and helps reduce age related muscle loss.
3. Quality before quantity, the recommendation is to consume high quality protein such as milk and dairy products, eggs, fish, and legumes, while adjusting choices to personal preference, digestion, and health status.
4. Protein and muscle function, muscle is not only an aesthetic matter, it is also a protective organ. Maintaining muscle mass is associated with stability, fall prevention, proper metabolism, and better resilience during illness or hospitalization.
5. Protein supplements, only when needed. Food is the preferred source of protein. However, in certain situations, such as poor appetite, difficulty eating, increased physical activity, or older age, protein supplements may be considered as part of a planned diet rather than as a meal replacement.
6. Protein as part of a sustainable diet, choosing varied protein sources, including plant based protein alongside animal protein, makes it possible to combine personal health with environmental responsibility without compromising protein quality.

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