Arnold Schwarzenegger gives a tip on how to improve cognitive function!

Arnold Schwarzenegger, a bodybuilding legend and inspiration to many athletes, has for many years been dedicated not only to weight training, but also to proper nutrition and overall health. As part of his daily newsletter "Arnold' Pump Club", the newer intake gets an interesting question: Can protein help protect the brain and slow the cognitive decline associated with aging?

Protein - Not Just for Muscles

Typically, protein is primarily associated with building muscle mass and recovery after a workout. However, Arnold says their effects can be much more complex. Beyond providing muscle growth, protein can act as a protective factor for our brains, reducing the risk of dementia and other cognitive disorders.

What does the study say?

The bulk of Arnold's message is based on a major study that followed more than 75,000 men and women. The research concerns the long-term relationship between protein intake and cognitive function. Among the study's major findings:

• Protection of cognitive function: Higher protein intake was associated with a lower risk of gradual decline in cognitive abilities such as memory, problem-solving ability, or maintaining attention.
• A slight change can make a big difference: Studies have found that even a small adjustment in diet - specifically replacing 5% of daily calorie intake from carbohydrates with protein - can make a difference in brain function.

"A study published a few years ago that analyzed more than 75,000 men and women examined the long-term consequences of protein and cognition.

The research suggests that consuming more protein may be associated with a lower risk of cognitive decline as we age."

How does protein affect the brain?

The mechanisms by which protein can positively affect cognitive health are several:

• Anti-inflammatory effect: Protein may help reduce inflammatory processes in the body that are often associated with progressive aging and cognitive decline.
• Maintaining muscle mass: Muscle mass is closely linked to overall vitality and better brain function. As muscle mass declines, which is common with age, cognitive decline may also occur.
• Neurotransmitter support: Adequate protein intake is crucial for the production of neurotransmitters, which transmit signals between brain cells and influence mood, concentration and other cognitive processes.

"Researchers believe that protein may play a neuroprotective role by reducing inflammation, preserving muscle mass (which is associated with better brain function), and promoting neurotransmitter production."

Animal vs. plant proteins

The study Arnold is referring to further points out that the type of protein can have a different effect on brain health:

• Animal Protein: People who replaced some of their carbohydrates with animal protein experienced about an 11% reduction in dementia risk.
• Plant protein: On the other hand, replacing the same 5% of calories with plant protein resulted in up to a 26% reduction in the risk of cognitive decline. The study even requires that eating three servings of peas or lima beans per week was associated with nearly 30% lower risk.

With these findings, Arnold Schwarzenegger recommends focusing on a diverse source of protein. In addition to animal sources such as lean meats, fish, eggs and dairy, it can be very helpful to include plant sources - such as legumes, soy, beans or seitan.

Source: fitnessvolt.com