That’s right.
🤓 In numerous studies, it has been reported that older individuals (if you’re 50+ that’s you – sorry!) experience a decreased capacity to build muscle, but the good news is that those studies also found that a higher protein intake for those of us 50 and up can improve this situation!
So, first of all, why should you care about building muscle?
✅ Healthy metabolism
✅ Great body composition
✅ Protection against bone loss
✅ Handle your carbs more efficiently
✅ Prevent falls as you age
✅ Look amazing!
You should care very much about having more muscle on your body if you care about looking good and aging well!
As we age, we naturally lose muscle mass each decade. We need to focus on building muscle in order to remedy this situation. Protein is a key ingredient in muscle building.
So how much protein should you have? 🧐
It varies among individuals, but most women need between 100g (bare minimum!) to 140g of protein each day.
This means 30-40 grams per meal and 10-20 grams at snack time.
Example:
- Breakfast: 2 eggs + 1 cup Greek yogurt = 37 grams
- Lunch: Rotisserie chicken + Egglife wraps = 30 grams
- Dinner: 4 oz shrimp + Banza pasta = 36 grams
- Snack: Rx Bar + Chomps Sticks = 21 grams
TOTAL 124 GRAMS PROTEIN
Getting enough protein is not as hard as you think. Sometimes it’s just about adding more of what you’re already eating! With some practice, you can master the power of protein!
