To combat these changes, it's essential to focus on the amount and quality of protein in our diet. Skeletal muscle plays a vital role in our metabolic health, including regulating blood glucose levels after meals (postprandial glucose homeostasis). Insulin resistance, a precursor to diabetes, can develop years before pancreatic dysfunction. Muscle acts as a glucose sink, helping protect against diabetes. Additionally, skeletal muscle has significant energy demands, even at rest, similar to the brain. Research shows that muscle mass and quality are linked to metabolic diseases, including obesity.

Body Composition Goals:

- Men: 55-60% muscle, 20-25% fat

- Women: 45-50% muscle, 30-35% fat

For an accurate assessment of body composition, I recommend a DEXA scan. This scan provides a detailed analysis of muscle and fat distribution.

Daily Protein Recommendations:

- Maintenance: 0.7-1g/kg/day

- Weight loss: 1.2-1.5g/kg lean body weight (90-120g/day)

How to Get Quality Protein as We Age:

Now that we understand the importance of quality protein, let's explore the best sources. Not all proteins are created equal. While beans are a good source of protein for vegans, they lag behind animal proteins and are high in carbs, making them less ideal for weight loss or blood sugar control. As we age, we need more leucine, an amino acid abundant in animal proteins but low in plants and legumes. This is why maintaining or building muscle mass can be challenging for vegetarians and vegans. For vegans, beans are a good protein source, but choosing lower-carb options like lima beans, peas, and garbanzo beans is beneficial.