Check out THIS ARTICLE in the Journal of Cachexia, Sarcopenia and Muscle that followed 85,000 women from 1980-2010 and found that:
“Women with a higher intake of plant protein had a lower risk of developing frailty after adjustment for all relevant confounders [relative risks across quintiles of consumption: 1.00, 0.94, 0.89, 0.86, and 0.86; P-trend < 0.001]. In contrast, those with a higher intake of animal protein intake had a higher risk of frailty [relative risks across quintiles of consumption: 1.00, 0.98, 0.99, 1.00, and 1.07; P-trend 0.04]. The intake of total and dairy protein showed no significant association with frailty in the full model. Substituting 5% of energy from plant protein intake at the expense of animal protein, dairy protein, or non-dairy animal protein was associated with 38% (29%, 47%), 32% (21%, 42%), and 42% (33%, 50%) reduced risk of frailty.”
As Dr. Garth Davis stated, there are countless online gurus and even many doctors claiming that animal protein is superior to plant protein based on the fact that rodent studies have demonstrated higher absorption of amino acids like leucine which they claim may help grow muscle & prevent sarcopenia with aging; however, is that always a good thing? Studies are showing that an aging pathway – mTOR – is activated by leucine…food for thought, for sure! And make sure to include resistance training with weights to benefit muscle preservation as you age as well!
*I’m not a physician & this isn’t medical advice*