We lose about 5% of our total muscle mass every decade after age 30.
However, the most recent science data shows that people who retain muscle mass in their latter years will effectively lower their risk of obesity, diabetes, inflammation, and other risk factors for heart disease.
As we age, our ability to use the proteins we eat more efficiently to build our muscles decreases over time. That is why it is very important that we maintain a total protein intake of 80 to 100 grams per day for women and 100 to 140 grams for men depending upon your activity level.
This averages out to approximately 30g – 40g per meal.
The more physically active the higher on the spectrum of the protein range you’ll need to be.
In doing so you will ensure to keep your muscles and heart strong as well as enjoy the fruits of your labor in the gym.
As always, a good blend of different types of protein, (i.e. fish, lean meats, dairy, etc.) in addition to adequate fiber, grains, fruits and vegetables, etc. is always recommended.
It is also recommended that the bulk of your protein intake be as actual food not in liquid form (i.e. protein shakes).
Until next time, monitor your protein intake for a stronger and healthier you inside and out ..!!
