Nutrition for muscle building?

Vintage VFer · 10-31-17, 11:11 AM

I think I've asked this question before, but here goes...

As I get older (I'm almost 62), it is much tougher to get muscle gains. I don't need to lose weight. I need to gain some muscle! I suspect I am not eating enough protein.

Can anyone recommend any books, apps or websites that discuss the best nutrition plan for gaining lean muscle?

tiletha444 · 10-31-17, 11:28 AM

Oxygen Magazine & Bodybuilding.com are two resources I like to read.

KarenP · 10-31-17, 12:07 PM

Quote:

Originally Posted by Vintage VFer

I think I've asked this question before, but here goes...

As I get older (I'm almost 62), it is much tougher to get muscle gains. I don't need to lose weight. I need to gain some muscle! I suspect I am not eating enough protein.

Can anyone recommend any books, apps or websites that discuss the best nutrition plan for gaining lean muscle?

Alta, I've been reading about this subject for years and have yet to find a definitive answer. I think a great place to start is with what you're eating now, and try to adjust from there.

desderata · 10-31-17, 01:12 PM

Alta, I'm in the same position - I don't want to lose weight, but I want to gain muscle. I read a Cathe article a long time ago where she said that as we age our bodies don't process protein as efficiently as when we were younger, so we need to eat more protein. I will see if I can find a link and post it.

Here it is: https://cathe.com/need-dietary-prote...muscle-age-50/

MsThistlebottom · 10-31-17, 01:12 PM

When I worked with a personal trainer a few years ago, he set my protein/carb/fat macros at 40/30/30. I was lifting heavy and gained a LOT of muscle--but I do put on muscle easily. I still do, and I'm 64. The downside for me is that I also have a lot of fat to lose. So obviously it's not a one-size-fits-all recommendation. But you could play around with your macros on My Fitness Pal and see what happens (the app makes it easy to keep track, and you can customize your plan). If you don't want to worry about keeping track of macros, you might want to take a look at Nia Shanks' (niashanks.com) website. IMO, you do need to eat a decent amount of protein to gain muscle.

rhbrand · 10-31-17, 02:26 PM

To build muscle , you need to EAT! None of this 1500 cals a day. I'm up to 2200 cals a day and have set several new PRs in lifting.

And I'm building muscle too. I'm doing 40,30,30 for eating as well as it seems to work best for me.

So EAT.

bzar · 10-31-17, 02:54 PM

Quote:

Originally Posted by MsThistlebottom

When I worked with a personal trainer a few years ago, he set my protein/carb/fat macros at 40/30/30.

that worked for me pre-menopause. I monitored the trend using a Tanita bodyfat analyzer. I have yet to try it post-menopause.

bubbles76 · 10-31-17, 03:46 PM

I have the same problem Alta. I do suspect it's because I don't eat enough. But to add to that, the harder I work out, the less I eat. I just don't have an appetite. What do you do in that situation?

Vintage VFer · 11-01-17, 11:43 AM

Thanks for the suggestions and thoughts!

Quote:

Originally Posted by bubbles76

I have the same problem Alta. I do suspect it's because I don't eat enough. But to add to that, the harder I work out, the less I eat. I just don't have an appetite. What do you do in that situation?

I don't have much of an appetite in general. Sometimes I forget to eat lunch.

athompson10 · 11-01-17, 11:48 AM

When your appetite is down, can you eat something protein-rich and tempting, like a handful of nuts? Good fats, satisfying and one of those snacks that you might munch on even if you're not particularly hungry.

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10-31-17, 11:11 AM
Vintage VFer VF Supporter Join Date: Nov 2001	Nutrition for muscle building? I think I've asked this question before, but here goes... As I get older (I'm almost 62), it is much tougher to get muscle gains. I don't need to lose weight. I need to gain some muscle! I suspect I am not eating enough protein. Can anyone recommend any books, apps or websites that discuss the best nutrition plan for gaining lean muscle? __________________ Goal:250 / Done:91 POSTURE CHECK!

10-31-17, 11:28 AM
tiletha444 Join Date: Feb 2012	Oxygen Magazine & Bodybuilding.com are two resources I like to read.

10-31-17, 01:12 PM
desderata Join Date: Oct 2007	Alta, I'm in the same position - I don't want to lose weight, but I want to gain muscle. I read a Cathe article a long time ago where she said that as we age our bodies don't process protein as efficiently as when we were younger, so we need to eat more protein. I will see if I can find a link and post it. Here it is: https://cathe.com/need-dietary-prote...muscle-age-50/ Last edited by desderata; 10-31-17 at 01:14 PM. Reason: To add a link

10-31-17, 01:12 PM
MsThistlebottom Join Date: Apr 2009	When I worked with a personal trainer a few years ago, he set my protein/carb/fat macros at 40/30/30. I was lifting heavy and gained a LOT of muscle--but I do put on muscle easily. I still do, and I'm 64. The downside for me is that I also have a lot of fat to lose. So obviously it's not a one-size-fits-all recommendation. But you could play around with your macros on My Fitness Pal and see what happens (the app makes it easy to keep track, and you can customize your plan). If you don't want to worry about keeping track of macros, you might want to take a look at Nia Shanks' (niashanks.com) website. IMO, you do need to eat a decent amount of protein to gain muscle. __________________ Joan "When I was young, I used to admire intelligent people; as I grow older, I admire kind people." -- Abraham Joshua Heschel

10-31-17, 02:26 PM
rhbrand Join Date: Nov 2001	To build muscle , you need to EAT! None of this 1500 cals a day. I'm up to 2200 cals a day and have set several new PRs in lifting. And I'm building muscle too. I'm doing 40,30,30 for eating as well as it seems to work best for me. So EAT. __________________ Check out my Blog Link in Profile on Home Page

10-31-17, 03:46 PM
bubbles76 Join Date: Feb 2007 Location: New Jersey	I have the same problem Alta. I do suspect it's because I don't eat enough. But to add to that, the harder I work out, the less I eat. I just don't have an appetite. What do you do in that situation? __________________ "You humans have the potential to be the most wonderful beings there are - if you can get past all these enormous stupid spots you seem to have in your hearts. It's not your fault. You just don't know how to work your hearts right yet. That's why there are dogs." - Jim Butcher, Zoo Day

11-01-17, 11:48 AM
athompson10 VF Supporter Join Date: Jan 2003 Location: Brooklyn, NY	When your appetite is down, can you eat something protein-rich and tempting, like a handful of nuts? Good fats, satisfying and one of those snacks that you might munch on even if you're not particularly hungry. __________________ Allison