Fitness Over 50 For Women: It's Never Too Late To Feel Younger and Improve Your Health. Achieve These Goals With Simple Exercises Illustrated With Explanatory Figures Will Be Much Easier by Key Amanda

Author:Key, Amanda [Key, Amanda]
Language: eng
Format: epub, pdf
Published: 2021-02-23T16:00:00+00:00

Eat high quality protein to increase strength gains

The sixth and final strategy for unlocking your fitness potential is to eat high quality protein with each meal to increase strength gains. Protein in your diet is the raw material for building muscle mass and strength.

The importance of eating enough high quality protein cannot be underestimated. Performing strength exercises with insufficient protein intake hinders muscle development.

Research shows that it is more difficult to reverse age-related muscle loss and improve strength in the elderly if they do not have adequate protein intake. Studies have also shown that older adults need more protein than their younger counterparts. Inadequate protein intake is a concern for seniors and not only contributes to muscle loss but also results in increased skin fragility, reduced immune system function, poorer healing and longer recovery times after the illness. A review published in Current Opinion in Clinical Nutrition and Metabolic Care recommended seniors to consume 25-30 grams of high-quality protein per meal to improve muscle growth and prevent age-related muscle loss.

What makes protein "high quality"?

It's a combination of three things:

1. How easily your body can break down proteins into its parts (called amino acids).

2. The actual parts a protein will become when your body breaks it down (its amino acid profile).

3. How much parts are available to support muscle maintenance and growth.

High-quality protein is easily broken down by your body, contains all the parts your body needs to build muscle, and is readily available for your body to use. Not all sources of protein contain all of the building blocks your body needs to build muscle. For example, many vegetables contain protein, but they are of low quality.

The following foods contain high quality proteins that provide everything your body needs .

Remember, the goal is to consume 25-30 grams of protein per meal:

Animal

Chicken breast (3 ounces): 28 grams of protein

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