Building muscle is no easy feat. It takes substantial effort both in the gym in the kitchen. Why? Because you can lift weights ’til the cows come home, but if you’re not paying attention to what you’re eating, you probably won’t see optimal results.
The key is to “think of how you could include more beneficial foods that support you in midlife,” like protein and fibre, says Pat Greaves, CPT, menopausal fitness specialist.
Exactly how much protein and fibre do you need, and where should you get them? Ahead, learn how to eat to build muscle after 50.
Protein Is King
The amount of protein you need to simply survive is significantly less than the amount of protein you need to build muscle. The Academy of Nutrition and Dietetics says the average person should consume 0.8 grams of protein per kilogram of their bodyweight per day – but, if you’re looking to build muscle, it should be closer to 2.2 grams per kilogram of bodyweight per day, according to a 2017 systematic review published in the
Why? The amino acids in protein are the building blocks of muscle, helping your body form new muscle tissue. Protein also helps keep you fuller for longer.
To get enough protein in, aim to eat 25 to 30 grams of lean protein at each meal, and supplement with a few protein-heavy snacks throughout the day, says Greaves. Plan your meals around the protein source can ensure it takes centre stage.
Good proteins to keep on hand are chicken, ground turkey, tofu, lentils, beans, fish, Greek yoghurt, biltong and cottage cheese. Having a high-quality protein powder handy can help you reach your daily target through protein shakes.
Picks: Protein Powder
READ MORE: 9 Homemade Protein Bars That’ll Actually Keep You Full – For Long
Don’t Let Fibre Take A Backseat
Fibre might not play a direct role in muscle growth, but a 2021 meta-analysis in the found an association between high-fibre diets and higher levels of skeletal muscle. It can also help keep you satiated throughout the day. “Increasing dietary fibre intake may be a viable strategy to prevent age-associated declines in skeletal muscle mass,” the study’s authors wrote.
Plus, fibre supports your gastrointestinal health, helping your body absorb nutrients effectively. Women should try to consume at least 21 grams daily, Greaves says.
Some foods that are high in fibre include beans and legumes; fruits such as raspberries, blackberries and pears; veggies such as broccoli and peas; whole grains such as bran and oatmeal; and seeds.
READ MORE: Why Fibre, Not Just Protein, Is Key For Weight Loss
Calories Matter
If your goal is body recomposition – increasing your muscle mass and decreasing your fat mass – you might be limiting your calories a bit to prevent unwanted weight gain.
But, calories are also important to muscle building, Sohee Carpenter, CSCS, a fitness coach and sports nutritionist told Think of calories as energy to power your workouts and recovery. If you don’t have enough, your body might use the protein for energy instead of building muscle, she says.
If you want to gain muscle, maintain a small calorie surplus – somewhere around 250 to 500 calories more calories than you burn in a day.
READ MORE: A Nutritionist Shares 3 High-Protein Meals She Actually Eats On Busy Days
Source: https://www.womenshealthsa.co.za/food-and-nutrition/feed/
