Muscle mass peaks in our 30s and then starts a long, slow decline. Muscle loss, also called Sarcopenia, affects more than 45% of older Americans, especially women.
The good news: No matter your age, you can take steps to maximize your strength. Resistance training is key, but equally important, is eating adequate amounts of protein. If we don’t eat enough protein, we’re missing half of the equation.
As we age, the goal is to consume protein from food at a faster rate than our body is breaking it down. When you add in resistance training, this will help maintain muscle mass. But how much protein should we consume?
The National Academy of Science recommend a minimum of 0.8 grams of protein per kilogram of body weight. That’s about 0.36 grams of protein multiplied by your weight in pounds. That means a person who weighs 150 pounds should consume at least 54 grams of protein a day.
But many experts say more is optimal. As we age, protein needs to increase—and if you are exercising a lot—which is the way to build new muscle — you may benefit from even more. Some sports medicine experts recommend 115 grams of protein for a 150 pound person.
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