Protein Priorities (as we age)
Preserving muscle mass as we age translates into preservation of strength, stability, and mobility. So, we need to bank as much as possible, especially prior to age 70 when we see a precipitous drop. Obviously, consistent strength training will positively affect our muscle mass. But nutritionally, protein intake in and of itself, will as well. When focussing on protein consumption, keep a few points in mind....
1. Understand your needs. Strive for .7-1.0g per pound of body weight. This can be slightly higher or lower depending on what your goals are (i.e. weight loss, maintenance, etc.). Reaching your total protein goal is the main priority!
2. Distribute your protein intake properly. Using 100g as our example...One hundred grams of protein in ONE meal or 10g in 10 meals is not optimal. Ideally, reaching a minimum of 20-25g (or more) spaced 3-5 hours apart better stimulates MPS (muscle protein synthesis) and offers a greater opportunity to maintain or build muscle. If reaching your total amount daily is #1, this is #1B.
3. Relative to #1 and #2, post-workout protein intake is last on our priority list. Consuming 20-25+g within a couple hours after a workout is great. But, getting enough protein (total daily amount) over the next 24-hour period is more important for recovery than simply one meal post-workout.
If you want to build muscle and be strong, focus on your protein each meal. Be consistent (give it a good 4-6 weeks) and watch what happens. Many times, just changing this aspect, can ramp up your results.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
