Reply to I’m 53 and I’m losing muscle fast. Any suggestions on how to regain muscle?

Forum Index » Diet, Nutrition & Weight Loss

Reply to "I’m 53 and I’m losing muscle fast. Any suggestions on how to regain muscle?"

Subject:

Emoticons





More smilies

Text Color: Font: Close Marks

[quote=Anonymous]We need more protein as we age, particularly high quality protein. If you are trying to build muscle and bone, animal protein is most effective.

https://www.health.com/sarcopenia-7571535

https://medicalxpress.com/news/2023-12-beef-meals-result-higher-muscle.html

A relative has been able to add muscle in her 90s, after a period of bed rest. The treatment protocol was  a higher protein diet with animal protein (mostly beef, fish, eggs, greek yogurt and whey), some supplements and regular resistance training several times per week, walking on the other days. Diet was optimized to hit the leucine threshold at least twice a day for best chances to build muscle. Hasn't been quick, but, with consistency, it has happened. She's still able to live independently and do the activities of daily living - climb stairs, lift grocery bags, etc.

Looked touch and go for a while and it was a challenge to shift from processed proteins, starchy foods and sugar, but the rewards started to be worth it as she made progress. Has definitely been a wake up call to me in midlife to build and protect muscle and bone. Adding whey to greek yogurt and breaking protein into what looked like smaller amounts visually, say, meatballs with a dipping sauce rather than a large patty seemed to work when there was lower appetite. Over time the increased activity started stimulating appetite too.

PP attending the weight loss clinic, thanks for the inspo. I was a vegetarian for many years and had a pretty low protein intake with a lot of highly processed and not all that bioavailable food. Lots of ground to make up. [/quote]

Options

	Disable HTML in this message
	Disable BB Code in this message
	Disable smilies in this message

Review message

Search Recent Topics Hottest Topics