Maintaining muscle mass after 60 can be challenging, and building muscle may feel impossible. However, it is possible to build muscle if you do the right things. While exercise is important, if you don't have proper nutrition, your exercise efforts may go to waste.
Specifically, to build muscle after 60, you need to eat enough protein.
Watch this video to learn how much you need, when to eat it, and what protein sources are best.
How Much Protein Do You Need?
The Recommended Dietary Allowance (RDA) for adults is 0.8 grams of protein per kilogram of body weight per day, or 0.36 grams per pound.
For a 150-pound person, this equals 54 grams of protein per day as a minimum to avoid deficiency.
However, older adults need more protein to maintain and build muscle.
Experts recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day, or 0.54 to 0.91 grams per pound.
For a 150-pound person, this equals 81 to 136 grams of protein per day.
One ounce of meat contains roughly 7 grams of protein.
To meet daily protein needs, a person would need to eat 12 to 20 ounces of meat throughout the day if relying solely on meat as a protein source.
When to Eat Protein
Studies show that maximum protein synthesis occurs with about 15 grams of essential amino acids, or roughly 35 grams of total protein per meal.
Eating less results in lower protein synthesis, and eating more does not increase protein synthesis further.
To optimize muscle building, it is best to spread protein intake evenly throughout the day.
For example, consuming 35 grams of protein at each of three meals equals 105 grams per day. If more is needed, a protein-rich snack or shake can help meet requirements.
Best Sources of Protein
Animal proteins such as meat, poultry, fish, eggs, and dairy are complete proteins containing all nine essential amino acids.
Plant proteins, including beans, lentils, whole grains, nuts, and seeds, are typically incomplete, but combining different plant sources can provide all essential amino acids.
Some plant proteins are complete, including:
- soy
- quinoa
- amaranth
- buckwheat
- hemp seeds
- chia seeds
- spirulina
However, plant proteins often contain more carbohydrates and calories per gram of protein compared to animal sources.
To increase protein without excessively increasing calories, lean meats, low-fat or nonfat dairy, eggs, or egg whites are recommended.
Protein Supplements and Hydration
If it is difficult to meet protein needs through food alone, protein supplements can help.
Choose supplements without excessive added calories from sugar or fat.
Since the supplement industry is unregulated, buy from a trusted brand.
Here's a protein supplement that I use personally:
Increased protein intake requires sufficient hydration to help the kidneys process extra nitrogenous waste.
Therefore, drinking enough water is essential when consuming more protein.
Building Muscle with Resistance Training
While adequate protein intake supports muscle maintenance, building muscle requires resistance training to challenge the muscles.
Exposing the body to new levels of resistance stimulates muscle growth.
For resistance training exercises suitable for people over 50, check out this post.
By combining proper protein intake, consistent hydration, and resistance training, you can successfully build muscle after 60.
Need Help To Build Muscle After 60?
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