In part one, we discussed the importance of strength training exercise at any age. In part two, we’re going to dive into why a healthy diet helps increase strength for adults over 50.

Muscle tissue is constantly under stress each day. Whether you’re working out or sitting on the couch, your muscles have to work to keep you in the chosen position. With all the tissue breakdown that occurs with chronic use (day in and day out), you must be able to build and repair muscle to maintain gains and maximize function.

One way this can be enhanced is with the appropriate nutrition feeding those muscles, namely in the form of protein.

Why Protein?

There’s no better food option than protein when it comes to repairing and building muscle fibers, yet most adults over 70 eat considerably less protein than is recommended.

Eating a healthy, protein-packed diet is crucial for anyone hoping to build and maintain muscle mass. The Institute of Medicine estimates men should consume 0.56 grams of protein daily and women 0.46 grams, however, this varies per individual based on total caloric intake and activity level.

According to Men’s Health, men who are strength training will benefit from consuming 0.73 grams of protein per pound of body weight per day. For example, a 180 lb lifter should consume 130 grams daily.

Note: It is outside the scope of this article to provide specific numbers to recommend on a whole. If you’re interested in determining individual protein needs, we advise consulting a nutritionist.

Protein Diet Tips

As you incorporate protein into your diet, consider the following:

  • Eat six small meals per day. Spreading out protein consumption over the course of the day ensures constant protein synthesis instead of eating one big meal for the body to break down.
  • Eat first thing in the morning. Protein synthesis is limited during sleep, so it is beneficial to have protein upon waking up.
  • Eat after you exercise. Consistent physical activity like weight training purposely induces microtrauma to muscle tissues so they will repair and grow back stronger. Therefore, consuming protein after exercise will aid in muscle recovery.

A protein-packed diet won’t increase your muscle mass alone, but it does help. Strength training workouts increase protein muscle synthesis for up to 48 hours in novice lifters and for 24 hours in expert lifters.

To learn more about building muscle as you age, read Part One: Weight Training and Part Three: Exercise.

At SetPT, our physical therapists are trained professionals who will work with you one-on-one to help rebuild your strength. If you have any questions or would like to schedule an initial movement assessment, please reach out to your local SetPT therapist today.