How To Retain Muscle Mass While Aging

 

One of the natural consequences of aging is the slow but loss of muscle mass. You can’t prevent aging, but you can slow it down a bit by making this one simple change in your diet. This blog topic by CRB Tech Reviews tells how to retain muscle mass even on aging.

It’s bad enough that it gets harder to sleep, harder to remember where you put your keys, harder to wake up from bed with that same energy and vigor you had in your younger days. On top of all that, the loss of muscle mass and bone density that accompanies normal aging could make it difficult to maintain a healthy weight.

muscles loss

By eating more chicken, eggs, beef,pork, seafood, and soy, and following a consistent resistance-training regimen, you could maintain your muscle mass, increase your metabolism, and improve your bone density. Start taking more protein today and you’ll be rewarded with later!

Muscle Loss Makes Life Harder

Making protein a priority while doing consistent resistance training has a positive impact on muscle growth and repair. But beyond helping you pack on pounds of muscle mass, eating more protein helps you maintain your muscle mass as you age.

The progressive, inevitable loss of muscle mass with age is called sarcopenia. Most people who are relatively inactive begin to experience sarcopenia at around age 35. From there, the rate of muscle loss gains right along with your birthdays unless you consistently do resistance training and eat enough protein.

It can be very expensive too. As a country, the US spent more than $18.5 billion in 2000 to raise the health problems caused by sarcopenia.The individual cost is high as well; people living with loss of muscle mass spend an additional $900 dollars per year on healthcare-related expenses, on average.

The More You Age, the More Protein You Require

Our muscles are dependent on protein to grow and repair. But due to aging, our bodies become lesser able to take full advantage of the protein we eat.

various protein sources

So, as you age, you need to have more intake. Luckily, there are plenty of high-protein foods to select to meet your daily average protein-consumption goal, which, as you age, is elevated from 0.36 grams to 0.45-0.59 grams per pound of body weight per day.

High-Quality Protein Sources

  • Eggs: The whole egg (yolks and whites)
  • Poultry: Chicken and turkey breast (skin removed)
  • Beef: tenderloin, sirloin, filet, flank
  • Ground meats: chicken, beef, turkey
  • Pork: deli ham, tenderloin, Canadian bacon
  • Low-fat dairy: milk, Greek yogurt, cheese, whey, casein
  • Fish: tuna, tilapia, salmon, cod
  • Seafood: crab, shrimp,oysters, scallops, mussels, lobster
  • Soy: tofu, soy protein powder, edamame

Keep looking into this space by CRB Tech Solutions for more on wellness and fitness.

CRB Tech WordPress

 

 

Advertisements

2 comments

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s