08-08-22, 01:34 PM | |
Join Date: May 2004
Location: Georgia
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[QUOTE=bee;2973125]Check out Dr. Gabrielle Lyon: https://drgabriellelyon.com/
Thank you Bee. Off to look into this. |
08-08-22, 01:37 PM | |
Join Date: May 2004
Location: Georgia
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Last summer at 60+ I purposely lost my pandemic weight gain. Unfortunately I also lost substantial muscle mass and shed 30 % of my hair 3 months later. That had never happened to me before. A lack of protein and vitamins for my age seemed to have been the problem. Three mistakes – 1) not taking the vitamins/supplements I had been taking for years (when I needed them the most) because the media now pushes vitamins as a waste of money and 2) not prioritizing protein enough (I learned years ago from Tom Venuto to build your meals and snacks around protein) and 3) eating higher fat animal proteins when I used to only consume very lean proteins (example eating whole eggs in lieu of egg whites decreases protein consumption per gram consumed as the fat content increases… or eating chicken breast with the skin vs without - in both cases I have to eat more food to meet my protein needs).
Most books on muscle building address protein needs for the average person not seniors – they will address 40+ needs at best. Books and articles on senior protein needs usually default to maintaining muscle mass not building. I would love to find a resource/guide specifically addressing your question. A source to guide me for the next 20 – 30 years. In the past I read Tom Venuto’s books Burn the Fat Feed the Muscle (2013) and The Body Fat Solution (2009). You can probably find these at your library. Sections in these books talked about building meals around protein. I currently subscribe to his blog. https://www.burnthefatblog.com/how-t...-and-burn-fat/ https://www.burnthefatblog.com/the-n...lding-science/ https://www.burnthefatinnercircle.co...?affid=btfblog In research today I found these articles helpful: https://www.todaysdietitian.com/newa...40715p16.shtml https://www.todaysdietitian.com/newa...60114p22.shtml |
08-09-22, 03:22 PM | |
Join Date: Jun 2009
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I’ve been looking at some articles since this thread came up and found a few that look interesting. They tend to mention the same few research papers, so maybe there just isn’t a lot on building a lot of muscle in an older age group. It’s clear there are limitations to doing so that can’t really be fixed by diet or certain workouts. But we can do the best we can.
Just to preserve muscle, it looks like 1.2 mg/kg over age 65 or so. https://www.strengthlog.com/protein-...lifter-muscle/ https://www.aarp.org/health/healthy-...-needs-fd.html Creatine might also be something to look into. |
Tags |
building muscle, creatine, muscle building, muscle mass, nutrition, protein, senior muscle |
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