Who says that we can’t gain or maintain muscle mass as we age? According to a study published in the journal Science in August, 2021, it found that individual cells work at pretty much the same rate in our 40’s and 50’s as they did in our 20’s. Our metabolic rate starts to slow in our 60’s. At that point it begins to slow at a rate of .07 percent a year. The weight gain one might experience is due to lack of protein intake.
Studies show that older adults need at least 25 to 30 grams of protein to stimulate protein synthesis. This is the efficiency in which our body utilizes protein, turning it into healthy new muscle cells. Because the body is constantly breaking down and building up muscle it’s important to take in enough protein because over time it will lead to muscle tissue loss. Between the ages of 30-40, adults start to lose 3-8 percent of muscle mass each decade.
This means that the less muscle we have the more fat we gain. As we know, muscle burns more calories and helps to control blood sugar. Less muscle means higher blood sugar which then forces your body to turn it into fat.
Here are some suggestions on how to preserve muscle over 50:
1) Women should consume at least 25 grams of protein at every meal including breakfast (for men it’s 30 grams).
2) Eat a variety of fruits and vegetables at every meal and snack. Studies show that the more inflammation-fighting produce you eat, the more muscle you retain as you age.
3) Increase your fiber intake with whole grains and legumes such as beans, lentils and split peas.
4) Strength training is an important component to preserving muscle as we age.
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