If you’re over the age of 40, chances are you’ve noticed a gradual decline in muscle mass. On average, people start to gradually lose muscle mass in their 30s and 40s, and that after the age of 60 this decline accelerates.
This gradual loss of muscle mass is known as sarcopenia, and it can increase the risk of falls, fractures and physical disabilities — all of which can interfere with an older adult’s mobility, independence and quality of life.
Get enough protein from your diet
If you’re concerned about preserving your health and well-being as you age, it’s important to pay attention to your diet. Getting enough protein is especially crucial for older adults, who may struggle with muscle loss.
Protein — found in meat, eggs and dairy products — is an essential macronutrient that older adults should consume regularly.
The recommended amount you need to consume each day depends on your age and activity level. If you’re a healthy adult between 18 and 65, the recommended daily protein intake is 0.8 grams per kilogram of body weight — or about 45 to 68 grams for someone who weighs 150 pounds. If you have difficulty eating this much or have other special needs, consult with your doctor before making any significant changes to your diet.
Your body uses protein to help repair and maintain muscles. You can get the protein your body needs from whole foods like fish, eggs and poultry, but if you’re vegan then you might have trouble getting all your required protein through whole foods; that’s where supplements come in.
Supplement your protein intake with a quality protein powder
Whether you’re trying to build lean muscle mass or simply maintain it, studies suggest that a high-quality protein supplement can be very effective.
Whey protein is a particularly good source of protein because it’s rich in amino acids — the building blocks of protein — and the body absorbs it well. Whey protein powder is an excellent way to boost your daily protein intake, but this supplement is only recommended if you’re unable to get enough protein from your regular diet. A powdered form of the nutrient is particularly easy to consume — just add it to hot or cold beverages and even smoothies — which makes it ideal for people with busy morning routines.
Plant-based alternatives like soy, pea and hemp powders are also good options.
Gold standard 100% whey blend – 24 grams blended protein consisting of whey protein isolate, whey protein concentrate, and whey peptides to support lean muscle mass, mucle building and recovery.
MyProtein US – Impact Whey Protein
MyProtein US Impact Whey is a perfect source of everyday protein with over 80% protein content and naturally occurring BCAAs to help build and repair new muscle. With essential amino acids including 4.5g of BCAAs and delicious flavors to help build and maintain muscle mass.
For best results, consume protein and exercise
For best results, protein consumption should be paired with exercise. It’s important to stay active as we get older. Exercise helps build muscle mass and increase strength.
Use resistance exercises like push-ups, squats and lifting weights or using resistance bands are best. Activities like light jogging, tennis, brisk walking and weightlifting all count as exercise.
They can help strengthen muscles and keep them firm, which may help offset the age-related muscle loss that makes it difficult to do everyday tasks like climbing stairs or carrying groceries.
Protein is an essential nutrient for maintaining muscle mass. With aging, we naturally lose mass in the muscles, which can lead to falls and fractures. Doctors say the best way to prevent sarcopenia is to make sure you’re getting enough protein through diet and exercise.
Aging muscles will not build and repair themselves without the right nutrition. Consuming enough protein is important to help ensure that your muscles stay strong and healthy.