Building Muscle in Your 50's

MUSCLE BUILDING FOR WOMEN AFTER 50

As we age it becomes more difficult to build muscle. Exercise alone cannot build lean muscle for women. Our diet becomes increasingly more important as we age to maintain youth and vitality and build that lean muscle most of us desire.
Here are a few things to know to build muscle after the age of 50.

EAT MORE PROTEIN

Getting enough protein is essential in to maintain and increase lean muscle mass. The recommended daily intake (RDI) of protein for women over age 50 is 46 grams. But more is better when it comes to older adults. According to a study in 2015 conducted at the University of Arkansas School of Medical Sciences, research indicated that eating two times the RDI of protein, or about 100 grams of protein a day, will help to improve muscle synthesis. So eat that steak!

WORKOUT

I’ve heard quite a few women say that they are concerned that weight training will build large, unattractive muscles, but strength training has been linked to gains in lean, sexy muscle in all age groups of women. Strength building will assist in improving bone density and mental health (and who doesn’t need help in that area these days?). Weight training has also been found to aid in decreasing body fat and help lower your risk of chronic disease. The Center for Disease Control and Prevention (CDC) recommends strength training for most older adults to help lessen the symptoms of chronic conditions such as arthritis, osteoporosis, diabetes, obesity, and back pain,
Cardio will help you to retain muscle as well but at a slower rate than weight training. Balance is key and by incorporating different types of physical activity to include cardio and weight training this will help you produce the best long-term results in muscle gain and retaining lean muscle.

What Else Can I Do to Build Lean Muscle After 50?

I can’t state this enough! Stay hydrated!! Muscles, like the rest of your body, are mostly made up of water. So it makes sense to keep drinking your recommended water intake.
Keep track of your micronutrients as well as macronutrients. Women who do a lot of cardio exercise, whether extensive waling or running, can experience iron and other mineral deficiencies. Other micronutrients like magnesium and potassium, support muscle recovery and growth.
Keep track of your micronutrients as well as macronutrients. Women who do a lot of cardio exercise, whether extensive walking or running, can experience iron and other mineral deficiencies. Other micronutrients like magnesium and potassium, support muscle recovery and growth.

Pre-workout meals should be light and high in protein, with some healthy carbs. Light post-workout meals with protein and very light carbs have also been shown to help build lean muscle, but consider taking a protein-rich snack with you to the gym as the muscle building effects fade starting 20 minutes after you complete your workout.

Let your light shine! Always.

Trina