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by Patty | Sep 19, 2018 | 0 comments

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(832) 453-2128

Patty@PattyRD.com

1 Sugar Creek Center Blvd., Suite 955
Sugar Land, Texas 77478

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Aging doesn’t have to mean losing muscle! While $Aging doesn’t have to mean losing muscle! While muscle mass naturally declines as we get older, targeted exercise and nutrition can help rebuild strength and support overall health. 💥 Why is muscle mass so important? As we age, our muscles tend to shrink, leading to weakness, reduced mobility, and higher risks of falls and fractures. This decline, known as sarcopenia, can be slowed down with the right strategies. Top Tips for Building Muscle at Any Age: Strength Training: Regular resistance exercises like weightlifting help build muscle and support bone health. Aim for 3-4 times a week. New to this? Consider working with a trainer for guidance and safety. Prioritize Protein: Protein is the building block of muscle. So how much protein should you be eating overall? According to the Recommended Dietary Allowance (RDA) for protein, it’s a modest 0.8 grams of protein per kilogram body weight. In my opinion, this is not enough. Other studies have indicated greater intakes of 1.0-1.6 g/kg of body weight may help promote muscle strength and size. According to other recent research, a good rule of thumb is to consume ~1 gram of protein per pound of lean body weight or ideal body weight (IBW). For a more tailored approach, consult me, a registered dietitian! Supplement if Needed: Older adults may need extra nutrients. For example, Leucine, an amino acid, and other protein supplements can help support muscle growth. Be sure to consult with a healthcare provider before starting any supplements. Don’t let age hold you back—strength, independence, and vitality are within reach! Special Offer: I’m offering a 30-minute complimentary consultation for the first two weeks of November to assess your body composition, including skeletal muscle, bone mass and body fat, and answer any nutrition questions you may have. From there, we can outline a plan for you to start working towards your health and fitness goal! No commitment, just a 30 minute in person visit or phone call. If you’re interested comment on my post or DM me. #HealthyAging #BuildMuscle #StrengthTraining #Protein #Sarcopenia #RegisteredDietitian #AgingWell #HealthAndWellness$

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