camera iphone 8 plus apk How Much Protein Do You Really Need Over 50 Years Old?

How much protein do you really need over 50 years old.

So how much protein do we really need over 50 years old? The answer to that question depends on a lot of variables including how active we are, how much body fat we are carrying and what our goals are. If you are watching this video it is fairly safe to say that you are looking to get in better shape and build some muscle, because we can get fit and build muscle at any age.

If you are interested in losing body fat and adding muscle, please email me at 1shark1bite@gmail.com for information on my personal training services.

Facebook; https://www.facebook.com/Fit-and-50-5...

My Amazon page link; https://www.amazon.com/shop/fitand50

My Affiliate link to Lebert for their Equalizer bars and more; http://www.easywebautomation.com/app/... and use the discount code LFI20 you will receive 20 dollars off your purchase

So let’s take a look at the minimum requirements first. The minimum daily recommend intake of protein is .8 grams of protein per kg of body weight per day or .36 grams per pound. Now they did a study with a group of 20 healthy people between the ages of 52 and 70 with half the group eating the minimum recommend amount of protein and the other half had 1.5 grams of protein per kilogram of body weight or .68 grams per pound, almost double.

One of the rules in order to be a participant in this study was that they couldn’t be doing regular resistance training. As what they really wanted to find out was if there was any benefit in increasing protein above the minimum requirement for people over 50 who weren’t actively trying to build muscle as our need for protein goes up when we are resistance training.

What they found was after four days the high protein intake resulted in increased rates of muscle protein synthesis which improved the protein balance creating an anabolic response. This anabolic response helps to protect us from muscle loss due to aging and inactivity.

So increasing daily protein to 1.5 grams per kg for non training adults has been shown to offset anabolic resistance which is basically the bodies reduced ability to repair muscle in response to ingesting protein and this happens with age, but what about those of us who are active and hard training?

They compared master triathletes with the average age of 53 to some younger athletes. Their average age was 27. This was a diet controlled study with all participants having their protein being set at 1.6g per kg of body weight per day. Which is only slightly more than what was used in the previous study we talked about with the untrained older adults.

They had them do a half hour downhill run to create muscle damage. Post exercise they were all given a drink containing 20g of protein. Which has been shown to maximally stimulate muscle protein synthesis in young athletes.

Over the next 3 days they continued to train and had their rate of muscle protein synthesis analyzed over this time. The younger athletes recovered faster and the rate of muscle protein synthesis was higher than in the master athletes. But these master athletes were very highly trained. Training a minimum of 10 hours a week. So the conclusion they came to in this study is that this higher level of fitness did not offset the need for higher protein intake in older people.

They referenced some other studies that showed older sedentary adults had an improved muscle protein synthesis single dose response to as much as 40g of protein where younger adults response peaked at 20 grams.

Muscle recovery can take as long as 48 to 72 hours. Which is why daily protein intake is important.

This study hypothesized that the master athletes might have recovered better with a greater protein intake.

Based on these two studies I think it is safe to say that we should be keeping our protein intake over 1.6 grams per kg of bodyweight or .72 grams per pound. Which is still under the traditional bodybuilding rule of thumb of a gram of protein per pound of bodyweight.

I would actually like to move away from using bodyweight as the basis for figuring out how much protein we need. For if we take two men with the exact same lean body mass, but one man is at 15% body fat and the other is at 25% body fat. Based on body weight the man with 25% body fat would be needlessly eating more protein. Which is why I would rather use percentage of over all calories insuring we have enough calories available for all our nutritional needs. I would recommend that we keep our protein intake towards the upper end of the National Academies of Sciences, Engineering And Medicine’s recommendation which would make 30 to 35% of our diet being protein.

Study comparing over 50 athletes to young; https://journals.lww.com/acsm-msse/fu...

https://journals.lww.com/acsm-essr/fu...

camera iphone 8 plus apk How Much Protein Do You Really Need Over 50 Years Old?
233 Likes	233 Dislikes
4,015 views views	34.5K followers
People & Blogs	Upload TimePublished on 11 Aug 2019

Related keywords

camera iphone x vs xr,video to gif,video phone beyonce mp3,video phone commax,videos for cats,camera phone ranking,free robux,video phone letra,upload to imgur,free ringtones,fit 505 smith machine,freedom mortgage,fiat 500c,video doorbell,fiat 500e,videoder,videographer,video phone number,camera phone x - os 12 camera apk,fit 505 power rack,sharing amazon prime,sharingan eyes,sharing shelf,video phone é a continuação de telephone,video player,upload speed,sharing community,camera iphone 7 plus,camera iphone x apk,video camera,camera iphone apk,fit 505,free dating sites,sharing is caring,free stock photos,fit505 rack,uploadvr,upload photos to icloud,camera iphone 7 vs iphone 8,video editing app,free music,upload video to youtube,upload speed test,upload photo,video downloader,video phone ft lady gaga,freep,video phone beyonce,sharingan naruto,upload download speed,video phone extended remix,video phone call,sharingbox,fiat 500x,upload youtube,upload to google drive,video editor,freeform,fiat 500l,camera iphone xr vs xs,fit and 50 albuquerque,videogamedunkey,camera iphone,camera phone comparison,sharing economy,sharing is caring meme,upload resume to linkedin,sharing wifi password,sharing kindle books,sharing community yonkers,app video iphone,free vpn,sharing wifi iphone,camera iphone 8 plus,fit 50 year old woman,camera iphone xr,camera iphone x,video editing software free,free fonts,upload music to spotify,video phone screen,upload pictures,fit and over 50,free people,free online games,free movies online,video phone wikipedia,fit 50 moped,sharing outlook calendar,fit and 50 instagram,sharing network 5k,freecell,video phone gaga,video phone beyonce lyrics,upload soundcloud,freebirds,video killed the radio star,video phone beyonce letra,upload pdf to kindle,free movies,video game stores,camera phone x apk,upload studio,freestyle libre,sharing network,sharingan contacts,video games,camera iphone 8,upload image,video phone lyrics,upload to instagram from pc,upload file,camera iphone 7,video star,camera iphone 6,free games,fit 50 scooter,camera phone x,video phone tradução,fit 50 and fabulous,fit 50 year old,camera phone 2019,fit and flare 50s dress,sharing google calendar,video converter,fit 505 functional trainer,video phone lady gaga,video maker,upload video,video phone feat lady gaga,sharingan,video editing software,fit 50 year old man,sharingan tattoo,video phone beyonce lady gaga,video to mp3,fiat 500 abarth,free credit report,free credit score,