Getting enough protein in your diet is crucial for building and maintaining muscle mass especially as you age. Losing muscle mass is very detrimental to your health. Age-related muscle loss known as sacopenia can begin in your thirties and accelerate with age if left unabated. Sacopenia can lead to muscle weakness, fatigue, insulin resistance, body fat accumulation, injury, and many other problems we associate with aging.
Increased protein consumption, and strength training are two of the most effective ways to combat muscle loss. While 0.8 grams of protein per kilogram of body weight (0.36 grams per pound) has been the normal recommendation for daily protein intake, new studies show that 1 to 1.5 grams of protein per kilogram of body weight (0.45 to 0.68 grams per pound) may be more beneficial in building, maintaining, and reducing muscle loss.
Protein quality, quantity, and timing of consumption throughout the day, in conjunction with physical activity, are all important to the building and maintenance of muscle mass. The goal of protein consumption and lean muscle mass is to optimize muscle protein synthesis (the biological process by which muscle cells are regenerated). Studies now show consuming 25 to 30 grams of high quality protein at each meal (breakfast, lunch, and dinner) is necessary to stimulate maximal protein synthesis.
Strength training combined with proper protein intake is the most effective way to build and maintain healthy muscle. Checkout my complete line of strength training routines available in the iBook library by clicking on the links above.