Protein guide for aging athletes

I have actually started taking protein and creatine supplements. Me, of all people.

Don’t worry—I am not trying to become a fitness influencer. I don't really think there is a massive online audience aspiring to emulate my wall-ball efforts or my skinny, aging-runner aesthetic.

What led to this shocking turn of events? I recently listened to a series of podcasts discussing the bare minimum requirements for daily protein intake. There seems to be a general scientific consensus that men should consume at least 1.2 grams of protein per kilogram of body weight throughout the day, which lands right around 75 grams for me. There is also a consensus that older people should consume more than this. And people doing any sort of high-intensity exercise should consume more than that. The Peter Attia podcast was particularly emphatic that to really thrive, you should target well above this baseline.

In all my decades of endurance sports, I have never once tracked my calories, and I had no desire to start now. But a teammate happened to mention a fairly streamlined (and free) app called MyFitnessPal. Curious about where I actually stood, I decided to log my food for three weeks.

The results were a shock. Most days, I wasn't even hitting that baseline of 75 grams. It was eye-opening to realize how little my usual routine of fruit, yogurt, nuts, and chicken salads or pasta actually registered on the protein scale. Most days, I barely had 25 grams of protein in my system before dinner.

So, I actually ordered these annoying products—despite my deep-seated skepticism that the entire supplement industry is essentially a scam. Not long after, I listened to a Freakonomics podcast takedown of the supplement business (highlighting how unregulated it is, the lack of proven benefits, etc.). Interestingly, the hosts cited creatine as the rare exception to the rule, and mentioned protein powder as a pragmatic food source if one is too busy. I felt mildly vindicated.

Interestingly even after investing in all this expensive, convenient supplements, I have suddenly started creating an egg and vegetable scramble instead of chugging a protein shake whenever possible in order to get slightly more natural protein along with some fiber.  

Have I detected a massive surge in my weightlifting performance since starting this regiment? I wish I could document this, but it is still not clear. Although, at my advanced age, simply lifting the same weight week after week probably qualifies as an improvement.

That said, a teammate at our Saturday workout did remark that I looked "bulked up" when I wore a sleeveless singlet recently. Then again, people tend to say things like that to me more out of pity and concern for my rather gaunt, almost anorexic runner's appearance. But hey, I appreciate this type of compliment where ever I can get them.

*disclosure: I am not promoting brands – though chocolate chip mint does taste pretty good mixed with milk.  Haha - as if company would pay me as ambassador/influencer