Originally published July 30 2015
As you age, build muscle with double the protein
by J. Anderson
(NaturalNews) If you are over 50 years old, are you getting enough protein? If you have been following the typical recommendations, are over the age of 50 and are trying to promote muscle growth, you may not be getting enough protein. The current daily recommendations in the United States call for the consumption of 0.8 grams of protein per kilogram of body weight. For a 175 lbs person, that equates to consuming at least 63 grams of protein per day.
While protein is vital on many fronts, one of the most important is building muscle. Not only does increased muscle mass mean that you burn more calories and have improved strength, but it also allows you to keep your independence longer as you age. As we get older, our reduced physical activity level (and our diets) can cause our bodies to decease its muscle-building capacity and its ability to synthesize protein. This can of course lead to reduced muscle mass and overall strength!
The study
Recent research published in the American Journal of Physiology—Endocrinology and Metabolism looked at 20 healthy adults all over the age of 52 over the course of four days. The team determined that older adults who consumed double their RDA of protein significantly promoted more muscle synthesis. The scientist said, "Whole body net protein balance was greater with protein intake above recommended dietary allowance." The research also determined that the timing of your protein consumption was not a significant factor in promoting more muscle synthesis.
While this may seem obvious, the day-to-day following of the normal protein RDA is a rarity and is incredibly important to remember when trying to increase your muscle mass. Along with strength training, doubling your consumption of protein can promote muscle synthesis and increases in lean muscle and strength. It's also been found that eating a diet higher in lean protein can actually decrease your risk of stroke as well! Good sources of lean protein are wild fish, organic chicken, grass-fed beef and whey protein.
Wrap-up
As we age, it's important to promote and keep our muscle mass -- it's one of the best ways to maintain our independence -- consuming double your RDA of protein is a valid option. While this may seem obvious, if you want to improve your strength and overall quality of life, eating more healthy protein (along with strength training) can help you accomplish both!
Sources:
http://www.the-aps.org
http://www.naturalnews.com
https://www.aan.com
About the author:
Living healthy starts at-home and it starts by educating yourself! To learn more about living a healthy, natural lifestyle visit DIY Active.
Living healthy starts at-home and it starts by educating yourself! To learn more about living a healthy, natural lifestyle visit DIY Active.
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