The truth is that as we age everyone’s metabolism slows. What you eat becomes very important especially after 40. Did you know that after 40, muscle mass starts to decline at roughly 1% a year. At 50, the decline picks up additional speed (yikes!). So, if you’re not starting with some good muscle to begin with, you can see how challenging it might become. I say this a lot – you cannot out run your fork. Trust me – I have tried.
What to do? To maintain muscle mass, exercise is job #1. To stave off sarcopenia (loss of muscle mass as we age), alternate resistance training to build and strengthen muscles, with aerobic work to increase blood flow to the capillaries, bringing more oxygen to the muscles and building endurance.
Get moving. Start slowly with walking and body weight exercises like lunges and squats- always clear it with your doc before getting started.
My first choice is for you to get the majority of your nutrition from a diverse selection of fresh, whole foods and lots of plain fresh water. Protein is very important in muscle building. While meat, poultry and eggs, are helpful in building muscle, you can also get high-quality protein from non-meat sources. A few good sources of non-meat proteins include organic white beans, black beans, chickpeas, lentils and even leafy greens like kale, spinach, broccoli and asparagus.
NOTE: If you have renal issues, you should work with your doctor to determine an appropriate daily protein intake for you specific needs.
Kimberly Young, M.S. is a practicing Nutritionist conveniently located in Dallas, Texas. Focused education, advanced training and clinical experience enable her to successfully address a wide range of conditions common and chronic. https://kyoungnutrition.com
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