We are here to remind you once again in case it hasn't already. If you want to age gracefully, stay independent, and retain your quality of life, preserving your muscle mass is essential!

A thorough assessment found that muscle mass declines 3-8% every decade after age 30 and continues to do so considerably more quickly around age 60.

Your level of muscle mass is influenced by a variety of elements, but one trick to keeping it up is to maximise your body's protein absorption! Fortunately, you have complete control over this, and by adopting the following lifestyle habits that put an emphasis on maximising your protein consumption, you will be well on your way to gaining more muscle mass, increasing your strength, and improving your functionality.

To increase your protein usage, continuously adhere to these 4 guidelines:

Every day, consume AT LEAST 0.5 grams of protein per pound of bodyweight.

According to studies, muscle protein synthesis declines with ageing, necessitating a larger protein intake to promote muscular growth as you age. In order to maintain and restore lean body mass and function, adults over 65 should take at least 1.0–1.2 grammes of protein per kilogramme of bodyweight each day, following the PROT-AGE study.

For those of us who use the Imperial system, multiplying your body weight in pounds by two will give you the number of grammes of protein you should aim for each day. If you weigh 150 pounds, for instance, try to have at least 75 grammes of protein per day!

Aim for 25-30 Grams of Protein Per Meal

The PROT-AGE Study found that older persons require more protein at each meal to effectively promote muscle growth. Older persons need at least 25 to 30 grammes of protein per meal to promote muscle growth, compared to younger people who may only need 20 grammes.

Aim for 2-3 meals each day with 25–30 grammes of protein at each meal in order to get the recommended quantity of protein from tip #1. Add in 1 or 2 high protein snacks as well if this does not satisfy your protein needs depending on your weight, if you are fragile, losing muscle, or struggling to grow muscle.

Choose Sources of Highly “Useable” Protein

While a lot of plant-based foods do provide a moderate quantity of protein, meat almost always has a greater protein content and fewer calories from fats and carbohydrates.

Great sources of protein include eggs, poultry, fish, turkey, and lean cuts of beef. Consider taking a digestive enzyme supplement with meals that contain any animal protein if you have problems with digestion or absorption.

If a meal made of whole foods is not available, protein powder is another practical source of protein. If you are certain that you can tolerate dairy, use a whey protein concentrate as it has been demonstrated to increase muscle synthesis more effectively than casein (consider a goat whey supplement like Naked Goat which may be even easier to digest). Otherwise, pick a rice, pea, or hemp-based organic plant protein.

Increase Protein Consumption Around Exercise

The proverb "If you don't utilise it, you lose it" is definitely true when it comes to your muscles. According to study findings, resistance training can reverse muscle loss and low muscle protein synthesis in older persons just as well as it can in younger ones.

Aim to eat at least 20 grammes of protein and at least 15 grammes of carbohydrates within an hour of finishing your workout to get the best effects. Choose a protein shake and a piece of fruit instead of a complete meal at this time.

When you were in your 20s, 30s, or even 40s, maintaining a strong and healthy physique may not have required much effort. At that age, muscle mass development and maintenance are significantly simpler. But if you're a woman over 60, you now need to actively work on keeping a sufficient amount of muscle mass.

Although it's never too late to start, the greatest time to start putting these principles into practise daily is RIGHT NOW if you still feel strong and healthy.