Preventing age related muscle loss, or sarcopenia, is so vital for maintaining independence, improving quality of life, and reducing premature death risk due to loss of mobility, falls and fractures.
How you want to live your life in your 6th, 7th and 8th decades hinges on what you do in your 3rd, 4th and 5th decades
We need to have a plan in place to prevent this age related decline in metabolically active tissue.
The first step is ensuring that you’re eating adequate protein - we need 1.2 - 1.5 g/kg/body weight.
For a 150 lb person, they need to aim for 82-102 grams of protein per day.
To calculate your needs, take your weight in pounds, divide it by 2.2, and then multiply that by 1.2. This is the minimum amount you need daily to keep up the muscle mass you have. Multiply by 1.5 for your upper limit.
For perspective here are a few examples of protein content in common foods;
🥚 1 egg 6g
🍜 1/2 cup lentils 9g
🥜 2 tbsp peanut butter 7g
🥣 1 oz tofu 3g
🍗 1 oz chicken, beef, turkey etc 7g
I tend to do well with lunch and dinner but subpar with breakfast. It’s a work in progress and sometimes I feel like fuelling properly is a part time job 🤷🏻