Around 50 years of age, we need to increase the protein in our diets to one gram per kilogram of our body weight to maintain muscle mass. People that exercise regularly also need to eat more protein than the recommended daily intake.
Once you reach ages 40–50, sarcopenia, or losing muscle mass as you age, begins to set in. To prevent this and to maintain independence and quality of life, your protein needs increase to about 1–1.2 grams per kilogram or 75–90 grams per day for a 75-kilogram person.
It's never too late to build muscle and strength. You can build muscle no matter your age. A proven strength training program for building muscle after 50 is to lift two or three days per week, doing 10 sets per muscle and week, with about 8–15 reps per set. Eat a healthy high-protein diet.
For maximal muscle, Kim says the majority of older adults need to consume about 1.8 grams of protein per kilogram of body mass per day. Kim recommends getting the bulk of your protein from animal sources such as beef, fish, milk and cheese.
Two eggs give you 12 grams of hunger-satisfying protein. Half of that is in the yolk, so be sure to eat the whole egg for all the protein goodness. Recent research found that we build more lean muscle and boost muscle strength more when we eat whole eggs, not just the egg whites.
When it comes to seeing the physical results of your strength training and diet regime, most fitness trainers agree that it will take a few weeks for results to show. If you train consistently, then you should notice an increase in your muscle size from six to nine weeks of strength training.
If you're over 50 years old, you should be lifting weights at least three times a week in order to maintain muscle mass and bone density. However, if you are looking to build muscle or lose weight, you will need to increase the frequency of your workouts.
Because it improves muscular strength and control, creatine is sometimes recommended as an essential supplement for people over 50, especially because it may reduce the risk of falls. Three to five grams daily is the usual dosage, but try a couple of weeks of two grams per day first if you haven't taken it before.
Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men.
Whey protein offers the most benefits for older adults, but you likely won't notice any dramatic differences as long as you eat plenty of protein overall. The overall best protein powder for men and women over 50 is whey protein. The best plant-based alternative, if you avoid dairy, is soy protein.
“It is 100% possible to regain or to build muscle mass at age 50 or older,” agrees Rufo. “To build muscle mass, there should be a major focus on nutrition and diet. Ensuring that you're consuming the proper amount of protein (this is our favorite) is critical to muscle development.
Lifting and doing strength training without adequate nutrition, especially without enough protein, can actually lead to loss of muscle tissue. Furthermore, if you aren't eating right you won't have the energy to do the workouts that lead to muscle gain.
A proven strength training program for building muscle after 50 is to lift two or three days per week, doing 10 sets per muscle and week, with about 8–15 reps per set. Eat a healthy high-protein diet. A protein supplement can help you increase your protein intake if you don't get enough from your regular meals.
Strength Training For Men Over 50
Injury becomes harder to bounce back from as you age, so slow and steady wins every time. Isometric movements, unilateral work and slow tempos are your friend. Aim for three resistance training sessions a week, doing four to five sets of exercises.
Instead of slowing down after you turn 50, you should keep cardio exercise a part of your lifestyle. The Centers for Disease Control and Prevention (CDC) recommends that adults of any age get at least 150 minutes of moderate activity per week, which equals about 30 minutes a day, five days each week.
Vitamin D may be protective for muscle loss; a more alkalinogenic diet and diets higher in the anti-oxidant nutrients vitamin C and vitamin E may also prevent muscle loss.
Strength training. Aim for two to three days per week of strength training. Include full-body workouts that focus on compound exercises. These are moves that work multiple muscles at a time.
Milk protein: This type helps support your body's defenses and builds muscle. Egg protein: This is released more slowly than whey protein, and you can take it throughout the day. Hemp protein: Hemp is plant-based and a good way to get omega-3 fatty acids. Pea protein: This is also plant-based.
Creatine is an inexpensive and safe dietary supplement that has both peripheral and central effects. The benefits afforded to older adults through creatine ingestion are substantial, can improve quality of life, and ultimately may reduce the disease burden associated with sarcopenia and cognitive dysfunction.