If you have built muscle after 50 (woman)

[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.

No carbs and low calories can do that to people.

[Anonymous]

I have a stupid question for you over 50 lifting ladies: what happens if you don’t eat a lot of protein? Do you just not progress? Do you plateau? Do you increase risk of injury? I’m trying to understand why one needs to eat such a high amount of protein.

[Anonymous]

Anonymous wrote:I have a stupid question for you over 50 lifting ladies: what happens if you don’t eat a lot of protein? Do you just not progress? Do you plateau? Do you increase risk of injury? I’m trying to understand why one needs to eat such a high amount of protein.

You are trying to hold onto and build your muscle. At 50, you are dealing with losing your muscle so you need to take extra steps to preserve it. Many of us who lift want to build muscle.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I have a stupid question for you over 50 lifting ladies: what happens if you don’t eat a lot of protein? Do you just not progress? Do you plateau? Do you increase risk of injury? I’m trying to understand why one needs to eat such a high amount of protein.

You are trying to hold onto and build your muscle. At 50, you are dealing with losing your muscle so you need to take extra steps to preserve it. Many of us who lift want to build muscle.

Ok, so if you lift weights but don’t eat enough protein will your muscle mass decrease?

[Anonymous]

Anonymous wrote:I have a stupid question for you over 50 lifting ladies: what happens if you don’t eat a lot of protein? Do you just not progress? Do you plateau? Do you increase risk of injury? I’m trying to understand why one needs to eat such a high amount of protein.

Like other body tissues, muscle proteins are continuously broken down and rebuilt. In order to build muscle, a person must consume more protein than what is broken down. This is often referred to as a net positive nitrogen balance, as protein is high in nitrogen.

If a person is not consuming adequate amounts of protein, their body tends to break down muscleTrusted Source to provide the body with the amino acids needed to support body functions and preserve more important tissues. Over time, this can lead to decreased muscle mass and strength.

Lastly, the body uses amino acids for muscle protein synthesis (MPS), the primary driver of muscle repair, recovery, and growth after strenuous exercises.

[Anonymous]

Thanks PPs for the explanation. My main concern is it seems like a lot of animal protein is needed to maintain adequate protein intake. I wonder if plant-based protein would be enough?

[Anonymous]

Anonymous wrote:Thanks PPs for the explanation. My main concern is it seems like a lot of animal protein is needed to maintain adequate protein intake. I wonder if plant-based protein would be enough?

duh

[Anonymous]

Anonymous wrote:

Anonymous wrote:Thanks PPs for the explanation. My main concern is it seems like a lot of animal protein is needed to maintain adequate protein intake. I wonder if plant-based protein would be enough?

duh

?? My question is whether a mostly plant-based diet (with some animal consumption) would be enough? It’s a legitimate question.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Thanks PPs for the explanation. My main concern is it seems like a lot of animal protein is needed to maintain adequate protein intake. I wonder if plant-based protein would be enough?

duh

Dr Mark Hyman’s podcast discussed this issue 3 days ago. You need a large volume of plant protein to equal animal protein.

Dr Gabrielle Lyon was on the show. She is a protein evangelist as well - she has her own podcast as well

[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.

So, don't respond. Roll your eyes and keep it moving.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Thanks PPs for the explanation. My main concern is it seems like a lot of animal protein is needed to maintain adequate protein intake. I wonder if plant-based protein would be enough?

duh

Dr Mark Hyman’s podcast discussed this issue 3 days ago. You need a large volume of plant protein to equal animal protein.

Dr Gabrielle Lyon was on the show. She is a protein evangelist as well - she has her own podcast as well

Thanks for this info PP.

[Anonymous]

I’m over 50 and rejiggered my diet and exercise after the pandemic (during which I had started drinking too much wine and eating too much sugar, with predictable and depressing results). So it’s been a long journey.

I don’t calculate protein or calories. I have built muscle (and lost a lot of fat) through Pilates and walking. I try to eat more protein but maybe just an egg a day and sometimes chicken, tuna, or cheese. No supplements. Cut out most of the sugar and wine. I’m not bulky, but definitely have defined muscle and am much stronger.

This is obviously anecdotal but you don’t have to eat that much protein, which as another poster observed, is very hard on your kidneys.

[Anonymous]

Is muscle loss and insufficient protein the cause of crepey skin?

[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.

This is more food than I eat in a day, and I’m younger than 50.

[Anonymous]

For those in the know, does lowered muscle mass lead to other issues, such as flexibility or back issues?

I have noticed that eating more protein helps with fatigue. I've also started stretching exercises. I've been doing that for about 3 months, but it doesn't feel as if I'm regaining my previous flexibility.

Ironically, as I've gotten older protein has become less palatable. I used to happily eat a big steak. Now, I'll split a steak with DH, and choose a small portion. I'm trying to force myself to eat more protein for the boost in energy, but improved muscle mass would be a big incentive!