Building Muscle After 60

Key Concept

• Maintaining and Building Muscle: While challenging, building muscle after 60 is possible with the right approach.

Importance of Protein

• Role of Protein in Muscle Building:
  • Exercise, particularly resistance training, is essential but not enough without proper nutrition.
  • Resistance training breaks down muscles, necessitating protein for rebuilding.
  • Proteins consist of amino acids, the building blocks of muscles.

Protein Requirements

• Recommended Protein Intake:
  • General RDA for Adults: 0.8 grams per kg (0.36 grams per pound) of body weight per day.
  • For Older Adults: 1.2 to 2.0 grams per kg (0.54 to 0.91 grams per pound) of body weight per day.
  • Example: A 150-pound person needs 81 to 136 grams of protein per day.

Protein Consumption Tips

• Protein Timing:
  • Spread protein intake evenly throughout the day rather than one large meal.
  • Aim for 35 grams of protein per meal to maximize protein synthesis.

Sources of Protein

• Animal Proteins:
  • Complete proteins (contain all nine essential amino acids).
  • Includes meat, poultry, fish, eggs, dairy.
• Plant Proteins:
  • Often incomplete; need to combine sources for all amino acids.
  • Examples: beans, lentils, whole grains, nuts, seeds.
  • Some complete plant proteins: soy, quinoa, amaranth, buckwheat, hemp seeds, chia seeds, spirulina.

Protein Supplements

• Use of Supplements:
  • Supplements can help meet protein needs if dietary intake is insufficient.
  • Choose trusted brands and avoid excess sugars or fats.

Additional Considerations

• Hydration:
  • Drink enough water to aid kidney function and waste elimination.
• Physical Activity:
  • Maintain current activity levels and incorporate new resistance training to build muscle.
• Sleep:
  • Adequate sleep is crucial for muscle recovery and growth.

Conclusion

• Incorporating sufficient protein intake, hydration, and resistance training can help maintain and build muscle mass after 60.
• Consider professional guidance for tailored exercise and nutrition plans.