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

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

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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]How are you sleeping and how are your stress levels? Chronically elevated cortisol from insomnia and stress will prevent your body from building muscle no matter what you eat or how much you lift. If you are a female, other hormonal changes at this time of life could also be a factor/obstacle.

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My sleep is awful.  I’m trying everything I can.  I eat enough protein. 90g a day at 125 lbs.  [/quote]

90g is not enough. We need more protein as we age. Bring it up to at least 125. Fix your sleep, get into a slight calories surplus (100 calories a day over maintenance is enough) and make sure you have a good lifting program.[/quote]

90g is likely  enough protein for someone that is 125 lbs.  OP is probably not weight training hard enough and frequently enough to see gain though (or eating enough calories).

Here’s a Mayo article on protein intake.  You can’t build muscle or prevent muscle loss by eating more protein, you MUST lift AND be in calorie surplus. The average adult needs 0.8g protein/kg, once muscle loss starts to happen after 40, increase protein intake to 1-1.2g/kg. If you exercising and lifting regularly and trying to gain, aim for 1.2-1.7.
Anything over 2g/kg is considered excessive protein intake and not recommended

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein

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