If you have built muscle after 50 (woman)

[Anonymous]

Anonymous wrote:

Anonymous wrote:56 and building muscle now. I try to eat 100g of protein a day, no other supplements other than collagen. I stopped lifting before and after surgery in January, and just restarted in June and have been pleasantly surprised how fast I regained my strength and am starting to increase weights. I know at some age this won't be possible but am happy it isn't yet.

Grateful if you can share examples of what you eat to hit 100g of protein each day. TIA.

Not PP but I hit 120 grams by eating a mix of non fat cottage cheese, chicken breast, white fish, Barebell protein bars, Dannon pro yogurt, egg whites, farro, oats, and dark green veggies. I find nuts have too much fat for the amount of protein.

[Anonymous]

Anonymous wrote:Just increased protein intake. Every meal has become a challenge to get enough protein. Creatine is too gritty. I don’t like it.

Get better creatine. I take it to help maintain muscle tone and don't even notice it

[Anonymous]

Anonymous wrote:I don’t think you need to force down that much protein …

if are a 50 year old women trying to build muscle, then yes, you need a whole lot of protein.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:56 and building muscle now. I try to eat 100g of protein a day, no other supplements other than collagen. I stopped lifting before and after surgery in January, and just restarted in June and have been pleasantly surprised how fast I regained my strength and am starting to increase weights. I know at some age this won't be possible but am happy it isn't yet.

Grateful if you can share examples of what you eat to hit 100g of protein each day. TIA.

Your google broke?
If you don't have any dietary restrictions, eating 100 grams of protein per day should be pretty easy. Here's one way to do it:
Greek yogurt (15 grams of protein)
Beef sausage (14 grams)
1 ounce of mixed nuts (5 grams)
Two eggs (12 grams)
Snack cheese (5 grams)
Four slices (2 ounces) of deli ham (10 grams)
Two slices of rye bread (10 grams)
½ cup of rolled oats (5 grams)
One can of tuna (27 grams)
Everything pictured above comes to 103 grams, which puts you slightly over the 100-gram goal.

Not the poster you are responding to but thank for the information. Are you always so snarky, though? It kind of undercuts your helpfulness.

I can't abide such laziness.

[Anonymous]

62 year old but I've been lifting since I was 52 to increase bone density.

I strive for 60 grams of protein a day to prevent bone loss. (140 lb woman) .4 lbs of protein per pound of body weight

I lift 3 times a week

I didn't lift during the 2 years of covid but I'm back at it

The giant amounts of protein are hard on the kidneys.

As a woman I would not supplement testosterone without blood work and consult with an MD or functional medicine MD

[Anonymous]

Ya'll need to check your kidney performance scores. EGFR and creatinine.

The giant amounts of protein are not good for your kidneys.

[Anonymous]

Anonymous wrote:

Anonymous wrote:56 and building muscle now. I try to eat 100g of protein a day, no other supplements other than collagen. I stopped lifting before and after surgery in January, and just restarted in June and have been pleasantly surprised how fast I regained my strength and am starting to increase weights. I know at some age this won't be possible but am happy it isn't yet.

Grateful if you can share examples of what you eat to hit 100g of protein each day. TIA.

I'm PP. Here is from my log yesterday (I try to stay around 1500 calories on weekdays):
32g in my morning smoothie (100g Greek yogurt, 1 scoop Quest protein powder, spinach),
42g at lunch (6 oz can of Wild Planet Albacore tuna)
31g at dinner (taco salad--1/2 cup ground meat and 1/2 cup shredded cheese)
Remainder is here and there in half and half in my coffee, 1 slice of whole grain bread, etc

[Anonymous]

Anonymous wrote:Ya'll need to check your kidney performance scores. EGFR and creatinine.

The giant amounts of protein are not good for your kidneys.

True but even at 1 g per pound no one is at “giant amounts.”

[Anonymous]

Anonymous wrote:

Anonymous wrote:Just increased protein intake. Every meal has become a challenge to get enough protein. Creatine is too gritty. I don’t like it.

Get better creatine. I take it to help maintain muscle tone and don't even notice it

Brand?

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:56 and building muscle now. I try to eat 100g of protein a day, no other supplements other than collagen. I stopped lifting before and after surgery in January, and just restarted in June and have been pleasantly surprised how fast I regained my strength and am starting to increase weights. I know at some age this won't be possible but am happy it isn't yet.

Grateful if you can share examples of what you eat to hit 100g of protein each day. TIA.

Your google broke?
If you don't have any dietary restrictions, eating 100 grams of protein per day should be pretty easy. Here's one way to do it:
Greek yogurt (15 grams of protein)
Beef sausage (14 grams)
1 ounce of mixed nuts (5 grams)
Two eggs (12 grams)
Snack cheese (5 grams)
Four slices (2 ounces) of deli ham (10 grams)
Two slices of rye bread (10 grams)
½ cup of rolled oats (5 grams)
One can of tuna (27 grams)
Everything pictured above comes to 103 grams, which puts you slightly over the 100-gram goal.

Google works fine. Just interested in this poster - or anyone over 50 posting here - is consuming in protein to exceed 100 g/daily.

Thanks for response.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:56 and building muscle now. I try to eat 100g of protein a day, no other supplements other than collagen. I stopped lifting before and after surgery in January, and just restarted in June and have been pleasantly surprised how fast I regained my strength and am starting to increase weights. I know at some age this won't be possible but am happy it isn't yet.

Grateful if you can share examples of what you eat to hit 100g of protein each day. TIA.

Not PP but I hit 120 grams by eating a mix of non fat cottage cheese, chicken breast, white fish, Barebell protein bars, Dannon pro yogurt, egg whites, farro, oats, and dark green veggies. I find nuts have too much fat for the amount of protein.

Thanks - very helpful.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:56 and building muscle now. I try to eat 100g of protein a day, no other supplements other than collagen. I stopped lifting before and after surgery in January, and just restarted in June and have been pleasantly surprised how fast I regained my strength and am starting to increase weights. I know at some age this won't be possible but am happy it isn't yet.

Grateful if you can share examples of what you eat to hit 100g of protein each day. TIA.

Your google broke?
If you don't have any dietary restrictions, eating 100 grams of protein per day should be pretty easy. Here's one way to do it:
Greek yogurt (15 grams of protein)
Beef sausage (14 grams)
1 ounce of mixed nuts (5 grams)
Two eggs (12 grams)
Snack cheese (5 grams)
Four slices (2 ounces) of deli ham (10 grams)
Two slices of rye bread (10 grams)
½ cup of rolled oats (5 grams)
One can of tuna (27 grams)
Everything pictured above comes to 103 grams, which puts you slightly over the 100-gram goal.

Not the poster you are responding to but thank for the information. Are you always so snarky, though? It kind of undercuts your helpfulness.

I can't abide such laziness.

??

I'm the PP who asked the question and just posted. While you may have found my initial question lazy, a number of posters are sharing the kinds and amounts of proteins they consume.

Thanks to all the PPs sharing and good luck on the build muscle quest.

[Anonymous]

A scoop of orgain collagen in your coffee adds an easy 9 g. I do 2 cups of coffee so 18g protein. Helps me get my day started because I don’t like meat or yogurt in the AM. then I have meat and vegetables at lunch and dinner plus nuts and/or cheese for a snack.

[Anonymous]

Anonymous wrote:A scoop of orgain collagen in your coffee adds an easy 9 g. I do 2 cups of coffee so 18g protein. Helps me get my day started because I don’t like meat or yogurt in the AM. then I have meat and vegetables at lunch and dinner plus nuts and/or cheese for a snack.

Collagen is not a complete protein. Also, my dermatologist scoffs at collagen as a supplement. He claims its biologically impossible due to molecule size. Just something to think about.

[Anonymous]

Anonymous wrote:

Anonymous wrote:A scoop of orgain collagen in your coffee adds an easy 9 g. I do 2 cups of coffee so 18g protein. Helps me get my day started because I don’t like meat or yogurt in the AM. then I have meat and vegetables at lunch and dinner plus nuts and/or cheese for a snack.

Collagen is not a complete protein. Also, my dermatologist scoffs at collagen as a supplement. He claims its biologically impossible due to molecule size. Just something to think about.

And so what? Neither are legumes, grains etc. but they are still sources of protein. Not every protein you eat needs to be complete. The comment from your derm is also nonsensical.