Maintaining an active lifestyle requires regular physical activity and healthy dietary choices. Dietary protein consumption is a crucial factor in protecting musculoskeletal health and supporting mobility especially as we age.
Regular physical activity helps to keep the bones and muscles active. It also helps you feel younger and stay independent longer. Exercise training has been recommended as a low-cost and safe non-pharmacological intervention strategy for protecting and maintaining musculoskeletal health (1).
How exercise helps to strengthen bones and muscle massIt is important to know that not all types of exercise preserve the bones. Weight-bearing and resistance exercises are best when it comes to bone health as these exercises force the body to work against gravity.
For exercise training to produce a bone building effect, the actual mechanical load that is applied to bones should exceed the normal weight that is encountered during a person’s daily activities (1). Resistance exercises have been highlighted as the most promising intervention to preserve or increase bone mass and density (3).
Consuming sufficient dietary protein is vital for maintaining optimal health, function, development and growth throughout life. In healthy adults (≥19 years old) the dietary protein requirement depends on a person’s body mass and lean body mass, as well as the daily energy balance (the food calories consumed and the calories used in the body) and physical activity (2).
The importance of dietary protein in protecting musculoskeletal health
Research shows that higher dietary protein of up to 1.2 g/kg of bodyweight/per day may help in the prevention of sarcopenia (the progressive loss of skeletal muscle mass and strength) and also maintain musculoskeletal health especially as we age. It can be challenging to achieve higher daily dietary protein levels, particularly for older individuals who may have a reduced appetite and underlying health conditions. Studies have shown that consumption of high-quality protein foods and/or supplementation can help to avoid the negative effects these aspects can have on ageing muscle (4). Protein also helps to repair any damage to the tissues that has been induced by exercise.
Studies have shown it is beneficial to consume protein after resistance exercise training as it supports improved muscle growth as well as function. A recent meta- analysis showed significant benefits when coupling resistance exercise with post exercise protein ingestion (2).
The current Australian recommended daily adult intake for protein is:
How much protein do I need?
0.84g per kilogram of body weight
1.07g per kilogram of body weight
0.75g per kilogram of body weight
0.94g per kilogram of body weight
1g per kilogram of bodyweight
1.2g per kilogram of bodyweight
The International Society of Sports Nutrition recommends that athletes or individuals who exercise very frequently consume a minimum of approximately 1.4 to 2.0 g of protein per kg of bodyweight per day (6).
Build Up is a specialised protein supplement that has been designed for men and women who:
Product highlight: Activated Nutrients Build Up: To Be Fit & Powerful
● Are doing regular cardio or resistance exercise
● Want to support the growth and maintenance of muscle mass and bones
● Don’t meet their protein requirement through food alone
● Are on an energy-restricted diet to support weight loss.
Build Up is a delicious vanilla flavoured, plant-based protein powder to support both muscle growth and tissue repair with prebiotic fibres and digestive enzymes. It has a complete amino acid profile provided by sprouted and bio fermented golden pea and sacha inchi protein powder. It is also certified organic, free from gluten, lactose & soy, free from common allergens, contains no added sugar and is non-GMO. Mix one scoop (22.5g) with water or milk of your choice in a shaker, or add to a fruit smoothie.
1. Hong AR, Kim SW. Effects of Resistance Exercise on Bone Health. Endocrinol Metab (Seoul). 2018;33(4):435-444. doi:10.3803/EnM.2018.33.4.435
2. Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019;11(5):1136. Published 2019 May 22. doi:10.3390/nu11051136
3. Zehnacker CH, Bemis-Dougherty A. Effect of weighted exercises on bone mineral density in post menopausal women: a systematic review. J Geriatr Phys Ther. 2007;30:79–88
4. Putra C, (2021). Protein Source and Muscle Health in Older Adults: A Literature
Review, Nutrients; 13; 743.
5. National Health and Medical Research Council, (2014), Protein, viewed 5/11/2021, available at: https://www.nrv.gov.au