Maintain Muscle Mass With More Protein
Are you over 50 and getting weaker as your muscle mass declines? Muscle mass in both men and women decline with aging for a few reasons. One reason is the loss of sex hormones. Another is we tend to become less physically active as we get older. So the use it or lose it adage is at play.
Is there anything you can do to maintain muscle mass? You bet there is. In addition to exercise and maintaining sex hormones at optimal levels, you can better maintain muscle mass by how much protein you eat.
A recent study in Applied Physiology, Nutrition, and Metabolism concluded that consuming a single serving of 6 ounces of lean ground beef is best for maintaining muscle mass in men over 50. This amount of protein is double the standard recommendation for protein consumption.
That earlier recommendation, however, was merely the amount of protein to prevent a protein deficiency. The six-ounce recommendation is based on the amount of protein to maintain muscle mass.
The study assessed how different amounts of protein intake affect muscle protein synthesis. In the study men did not exercise. Thus, it’s likely that the protein requirements are actually higher than six-ounces in the middle-aged male who is lifting weights or engaged in some other muscle-building activity.
We underestimate the importance of protein with much discussion geared towards carbohydrates and fats. But, more of our body is protein than both fat and carbohydrates. The many physiologic and biochemical processes of the body are dependent on protein as many hormones, neurotransmitters, and enzymes are protein derived.
Even in the presence of acceptable testosterone levels and the performance of strength training exercises, it is difficult to maintain or build muscle if there is not enough protein in the diet.
Sources of Protein to Maintain Muscle Mass
To maintain muscle mass consume leans sources of beef, poultry, or wild game. Eggs are a greats source of protein, too. Nuts and seeds are convenient sources of protein and make for great in between meals snacks. Protein shakes are another great option. So go out there and “beef up”.
