Do You Really Need More Protein Over 50 To Build Muscle? скачать в хорошем качестве

Do You Really Need More Protein Over 50 To Build Muscle?

It is always so easy to blame things on getting older: Forget where your car keys are, must be getting old. This applies to the question, “How much protein do we need over 50?” There’s a thing called anabolic resistance when our bodies no longer respond to ingesting protein like when we’re younger, Specifically regarding its reduced effectiveness at stimulating muscle protein synthesis, a system that helps prevent muscle breakdown. The worse this system works, the more muscle we lose. Muscle loss can ultimately lead to losing our independence and becoming weak and frail. The goal of optimizing our protein intake is to protect our muscle mass. The simple solution to anabolic resistance is to increase protein intake. This brings up 2 questions: When does anabolic resistance start, and by how much do we need to increase our daily protein intake? For tips on how to build Ageless Strength and Unlock Muscle Growth Over 50, check out my free Guide: https://fitand50.ca/free-guide-to-unl... If you would like help losing excess body fat and building muscle, book a free consultation call with me here: https://calendly.com/laurencec-szix/3... To purchase the tee shirt and shorts I’m wearing in this video or any Fit and 50 workout wear, click here, https://fit-and-50.creator-spring.com Bells of Steel is a home gym equipment supplier, they have everything from the basics to commercial gym quality products https://www.bellsofsteel.us/#a_aid=FI... https://www.fisiologiadelejercicio.co... https://pubmed.ncbi.nlm.nih.gov/23589... https://www.researchgate.net/publicat... https://www.researchgate.net/publicat... https://pubmed.ncbi.nlm.nih.gov/29182... As of yet, it is unclear if anabolic resistance is directly caused by aging or, as a literature review I recently read stated, it may be because of “other factors associated with ageing (e.g. increasing inactivity, low-grade inflammation, and or increased obesity) likely contribute to anabolic resistance.” Another systematic review found that out of 48 study arms, 30 did not find evidence of age-related muscle anabolic resistance. So, it is important to examine factors that influence anabolic resistance and protein requirements, other than age, to see if they apply to us. The one that has the biggest impact is our activity level. To illustrate, they did a study with title “ Two weeks of reduced activity decreases lean leg mass and induces, “anabolic resistance” of myofibrillar protein synthesis in healthy elderly.” And what they found was that in as little as 2 weeks, by reducing these healthy older adults' step count by 76%, they saw a 26% reduction in the rate of muscle protein synthesis after a meal. So we’re not even talking about resistance training. Just having a lower activity level by walking less will trigger anabolic resistance, underpinning the importance of staying active as we age. Obesity has been associated with anabolic resistance independent of age, so much so that they have coined the term sarcopenic obesity, a condition where a person has a very high body fat percentage with low muscle mass. But once again, not everyone who is obese has anabolic resistance. Three things that seem to factor into this are insulin resistance and low-grade chronic inflammation, both side effects of obesity, and overweight people tend to be less active. For obese people, adding in more high-quality lean protein while reducing overall food consumption could have a positive effect, as protein is more satiating and will help them feel satisfied with less food. When it comes to how much protein we should consume daily, I looked at studies involving resistance training because if we are serious about protecting our muscle mass and strength as we age, we’ll be weight training. For hard-training older men who want to protect their muscle and strive to build even more, I feel it is safe to recommend 1.6g/Kg/day or .73g/lb/day of lean body weight as a minimum. Now, for a maximum, it is harder to say as the research just isn’t there, so I will put a table on the screen from a narrative review written by Brad Schoenfeld and others showing recommended protein intakes for older men in various conditions and right in the centre they have one for “physically active or athletic individuals seeking to maximize muscle growth” with the maximum being 2.2g/kg/day or 1g/lb/day.