10-31-17, 01:12 PM | |
Join Date: Oct 2007
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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 | |
Join Date: Apr 2009
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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.
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10-31-17, 02:26 PM | |
Join Date: Nov 2001
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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.
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10-31-17, 02:54 PM | |
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Join Date: Feb 2002
Location: PalmTreeVille
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that worked for me pre-menopause. I monitored the trend using a Tanita bodyfat analyzer. I have yet to try it post-menopause.
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10-31-17, 03:46 PM | |
Join Date: Feb 2007
Location: New Jersey
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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?
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11-01-17, 11:48 AM | |
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Join Date: Jan 2003
Location: Brooklyn, NY
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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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Tags |
aging, muscle building, nutrition, sarcopenia |
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