As we age, we lose lean body mass. But did you know this starts as early as your 30’s? Every 10 years after the age of 30 we lose 2-3% of our lean body mass, which is about 4-5 lbs in a 150 lb person.
What?? Lose 4-5 lbs every 10 years (or about 1/2 a lb every year)? Yes, but we aren’t necessarily losing 4-5 lbs of weight, we are losing 4-5 lbs of muscle, but our weight stays stable (or gaining!).
Try to aim for 25-30 grams of protein at each meal. Consuming more than 30 grams of protein does not lead to increase muscle synthesis.
But, we rarely think of the foods on our plate in grams, what does 25-30 grams of protein look like in terms of real food?
By choosing healthy, whole protein foods, we are fueling out body adequately to build and maintain our muscles instead of breaking them down and replacing them with fat as we get older.
Until next time,
Amanda Rosenberg RDN