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Old 08-07-22, 02:46 PM  
Vintage VFer
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Question Nutrition info for seniors wanting to build muscle?

Any recs for books or websites with info on nutrition for seniors wanting to build muscle? More specifically, for senior females wanting to build muscle when doing a heavy weights rotation.

I'm not looking for recipes (cuz I hate to cook). More like the amount of protein to consume at each meal, etc.

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Old 08-07-22, 06:16 PM  
Pat58
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Following. I'm not sure I'm taking in enough protein. I barely eat any meat or fish. I know you can still get adequate protein from a vegetarian diet but I've been leaning toward vegan because I can't eat eggs and have to limit dairy.
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Old 08-07-22, 08:02 PM  
donnamp
 
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Also following....
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Old 08-07-22, 08:24 PM  
bee
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Check out Dr. Gabrielle Lyon: https://drgabriellelyon.com/

She's been on many podcasts, so you could start by listening to her and see if you like what she's saying. I haven't purchased anything from her, but I know she is consistently talking about women (especially "mature" women) need to increase their protein. If you want podcast recommendations, let me know.
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Old 08-08-22, 04:59 AM  
IceQueen07
 
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I'm 57 years old and for the last 8 months have been following 0.7 to 1 gram of protein per my goal body weight. At first it was hard to get it all in, but with added protein shakes and/or higher protein foods I have been consistently hitting it while only doing strength training and I'm amazed as the difference it makes. I build everything I eat around a protein source. Take the lower end of the protein amount and build from there. Just add a little more to each meal and you would be surprised how it adds up. When I started I was hardly getting any protein in my diet. Some days I even go above that amount.
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Old 08-08-22, 08:03 AM  
Lori_Michigan
 
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I read Susan Niebergall's "Fit at Any Age" book and I emailed with her a bunch. She's also active on Instagram.

She is in her mid to late 50s, and is overall a great resource for nutrition info for midlife and beyond. I'm nearing 50 and very perimenopausal and wanting to lose the weight from that. She recommended charting and counting macros, and I have done that consistently for almost a year. 25 pounds off now, and I still have that much more to go.

Since I'm wanting to lose weight first, she recommended different macros and strength training goals than someone trying to build muscle (not as much protein but enough with each meal, nutrient dense food takes precedence) but her mantra is consistency over time for anyone and not doing anything too shocking to the body and always allow proper recovery time. I still occasionally have some minor setbacks in terms of injuries or muscle tweakiness but it's been much less since I've followed her advice. Her nutrition advice for me was pretty spot on.

Her website is http://susanniebergallfitness.com/about/
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Old 08-08-22, 09:33 AM  
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On this topic, I was just at my annual dermatology appointment and asked her what I can do for my hair shedding. She said other than a multi vitamin to make sure I'm eating enough protein.
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Old 08-08-22, 11:32 AM  
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Thanks for the recs!

(I am at a good weight for me. I just want to add more muscle mass.)
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Old 08-08-22, 11:35 AM  
prettyinpink
 
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As we age, we need a little more protein, anyway. And then building muscle is so tough beyond a certain age, I don’t know if even more than that helps build (maintain?) muscle, or if it doesn’t make much difference. Good topic to research, I wonder if anyone has done the studies. Seems like most strength exercise is done on younger people.
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Old 08-08-22, 11:47 AM  
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I couldn't find any specific info for senior women, but here is some helpful general info:

Muscle Building Diet: How to Eat to Lose Fat and Build Muscle

26 Muscle Building Foods to Add to Your Diet


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building muscle, creatine, muscle building, muscle mass, nutrition, protein, senior muscle

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