If you have built muscle after 50 (woman)

[Anonymous]

Anonymous wrote: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!

I'm one of the PPs, and I concentrate on muscle mass because I saw my own mom age and lifting weights seemed to be the key to her aging comfortably. She never suffered from bone density issues like other relatives, and while it may not be the fountain of youth, even at 80 and partially disabled from spinal cord damage, weights were the only thing that made her stay strong enough to live independently. She had a few terrible illnesses that resulted in being bedridden for periods of time, and without some muscle, she would never have gotten back on her feet. Lastly, I also think something in the weight lifting made her moods better and gave her a more positive approach to aging. I want to be like her.

[Anonymous]

Anonymous wrote: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!

I don’t believe flexibility correlates to muscle growth-the opposite actually. As for a steak, yes, it has high protein but many cuts are pretty fatty. So when people say more protein, they really mean lean protein.

[Anonymous]

Anonymous wrote: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.

If you are actually building muscle then I am going to guess you routinely eat more than 1 egg which has 6 g of protein.

[Anonymous]

Anonymous wrote:

Anonymous wrote: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!

I don’t believe flexibility correlates to muscle growth-the opposite actually. As for a steak, yes, it has high protein but many cuts are pretty fatty. So when people say more protein, they really mean lean protein.

By the way; what are you doing for stretching?

[Anonymous]

I really need to add muscle. But I am struggling to get even 60 grams of protein a day. I have a protein shake in the am (about 20 grams), maybe a chicken breast or fish for dinner. If I eat it, lunch is often a salad or soup since I’m also trying to eat veggies. Yesterday was shake, bowl of veggie soup and a couple fish tacos for dinner. I think that’s about 40 grams?. I also struggle to maintain my weight so eating a lot more may help the muscle build but then I put on weight..sigh…probably need to just exercise more.

[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

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

Yes, it's enough but you have to eat a bit more or pay more attention to what and how much protein you are consuming at each meal. I'm on a physician-monitored diet that includes visits with a nutritionist, and I'm working hard on getting enough plant-based protein since I prefer most of my meals to be vegan ( I don't eat meat at all but sometimes do have dairy). It's a bit harder but it can be done.

I start with a protein shake every morning that has 30-40 grams of plant-based protein (soy milk + vegan protein powder + marine collagen + peanut butter powder + fruit). Having a high protein breakfast really helps get through the day. Lunch is always a salad but it always contains protein (beans, marinated tofu or tempeh, edamame). If I have a snack, it's always produce + a protein (e.g., some peanut butter on apple slices, grape tomatoes with a piece of string cheese). And, for dinner, I try to focus on high-protein dishes that contain things like bean pasta (instead of regular pasta), quinoa (has 8 grams of protein per cup), and the usual vegan proteins like beans, tempeh, baked tofu, even green peas (another protein source). Last night's dinner was stir-fried baby bok Choy with marinated tempeh. Tempeh has 31 grams of protein per cup, one of the highest if not the highest of all the vegan proteins. If I crave something sweet, I make protein puddings (liquid protein drink + sugar free pudding) or eat a low-sugar, high-protein yoghurt like Oikos Triple Zero (15 g. protein per cup). The nutritionists I see give me all sorts of handouts with ideas for vegan or vegetarian foods that are high in protein. I have lots more ideas and info for you if you are interested.

[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 very low in leucine though so suboptimal for gaining muscle.

[Anonymous]

Anonymous wrote:I really need to add muscle. But I am struggling to get even 60 grams of protein a day. I have a protein shake in the am (about 20 grams), maybe a chicken breast or fish for dinner. If I eat it, lunch is often a salad or soup since I’m also trying to eat veggies. Yesterday was shake, bowl of veggie soup and a couple fish tacos for dinner. I think that’s about 40 grams?. I also struggle to maintain my weight so eating a lot more may help the muscle build but then I put on weight..sigh…probably need to just exercise more.

How about eggs + egg whites + chicken sausage for breakfast?

[Anonymous]

Anonymous wrote:

Anonymous wrote:I really need to add muscle. But I am struggling to get even 60 grams of protein a day. I have a protein shake in the am (about 20 grams), maybe a chicken breast or fish for dinner. If I eat it, lunch is often a salad or soup since I’m also trying to eat veggies. Yesterday was shake, bowl of veggie soup and a couple fish tacos for dinner. I think that’s about 40 grams?. I also struggle to maintain my weight so eating a lot more may help the muscle build but then I put on weight..sigh…probably need to just exercise more.

How about eggs + egg whites + chicken sausage for breakfast?

And a snack involving Greek yogurt.

[Anonymous]

Anonymous wrote:I really need to add muscle. But I am struggling to get even 60 grams of protein a day. I have a protein shake in the am (about 20 grams), maybe a chicken breast or fish for dinner. If I eat it, lunch is often a salad or soup since I’m also trying to eat veggies. Yesterday was shake, bowl of veggie soup and a couple fish tacos for dinner. I think that’s about 40 grams?. I also struggle to maintain my weight so eating a lot more may help the muscle build but then I put on weight..sigh…probably need to just exercise more.

I’d make sure I’m eating protein at every meal. Chicken breast and whitefish are very low calorie/high protein. Other lc/hp options you could do are Oikos Triple Zero (15 g. protein per cup, 90 calories), Non-fat cottage cheese, egg whites.

[Anonymous]

Anonymous wrote:I really need to add muscle. But I am struggling to get even 60 grams of protein a day. I have a protein shake in the am (about 20 grams), maybe a chicken breast or fish for dinner. If I eat it, lunch is often a salad or soup since I’m also trying to eat veggies. Yesterday was shake, bowl of veggie soup and a couple fish tacos for dinner. I think that’s about 40 grams?. I also struggle to maintain my weight so eating a lot more may help the muscle build but then I put on weight..sigh…probably need to just exercise more.

PP again. If you are maintain weight, drop the tortillas. That’s 150+ calories right there. I’m sure the tacos has a sauce, which probably a lot of fat. Of course, I love fish tacos and could see how hard that would be not to eat!

[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.

New poster. I am vegetarian 😬 How do I increase protein? I feel like I already eat too many eggs…

[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.

New poster. I am vegetarian 😬 How do I increase protein? I feel like I already eat too many eggs…

Tofu, beans, tempeh, lentils

[Anonymous]

Animal protein is more digestible and bioavailable than plant proteins, especially since plants also come along with toxins that cause inflammation to most humans in one way or another. For the past year, I have changed my diet from plant to animal based and experienced amazing results. I limit dairy so I typically eat one to two meals a day, primarily beef, some eggs, and occasionally a Greek yogurt with a scoop of protein powder as a treat. I no longer drink coffee or wine regularly, but they are not completely out of my diet.

My muscle mass has increased and I have lost fat, over 50 pounds. My aches and pains I attributed to aging have resolved as have my peri-menopausal symptoms, in fact my cycle shows no signs of stopping and I am 51. Most importantly, I reversed some metabolic imbalances and I am medication free!!!

I don’t track my macros, but I do eat primarily fat and protein. Fat, especially for women, is needed for hormonal support and most of us do it get enough on the current American low fat diet.

Maybe try reducing plant intake (including processed carbs) and upping animal intake for a couple of weeks and see how you feel.

[Anonymous]

Anonymous wrote:Animal protein is more digestible and bioavailable than plant proteins, especially since plants also come along with toxins that cause inflammation to most humans in one way or another. For the past year, I have changed my diet from plant to animal based and experienced amazing results. I limit dairy so I typically eat one to two meals a day, primarily beef, some eggs, and occasionally a Greek yogurt with a scoop of protein powder as a treat. I no longer drink coffee or wine regularly, but they are not completely out of my diet.

My muscle mass has increased and I have lost fat, over 50 pounds. My aches and pains I attributed to aging have resolved as have my peri-menopausal symptoms, in fact my cycle shows no signs of stopping and I am 51. Most importantly, I reversed some metabolic imbalances and I am medication free!!!

I don’t track my macros, but I do eat primarily fat and protein. Fat, especially for women, is needed for hormonal support and most of us do it get enough on the current American low fat diet.

Maybe try reducing plant intake (including processed carbs) and upping animal intake for a couple of weeks and see how you feel.

Wrong. Plant protein causes less inflammation than plant protein.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8153567/