We lose 3-5% of our muscle mass every decade after the age of 30.
Loss of lean muscle = lower Basal Metabolic Rate (BMR) and an increased potential for insulin resistance. This means a lower fat burning capability!
There are plenty of other health implications too such as loss of bone density, and decreased strength and mobility.
The best ways to preserve or build muscle mass further are:
1. Eat enough protein.
The National Health & Medical Research Council (Australia) has a recommended daily intake (RDI) for 19-30 yo women of 0.75g per kilo of body weight. For men, it’s 0.84g/kg. If you are exercising, especially doing resistance training, you need at least 1-1.3g per kilo. For example, the minimum daily requirement of protein for a 70kg women is 52.5g. If she’s hitting the gym, it should be at least 70g of protein.
After 70, loss of muscle mass ramps up further so the RDI for women is 0.94g/kg and for men is 1.07g/kg.
2. Resistance training.
Walking and swimming* are great to maintain lean muscle but to build it we need to use body resistance, bands, weights or Pilatesย to build new muscle.
(*although swimming is technically resistance training, muscle growth can plateau if swimming is your only form of exercise)
If you’re not a gym junkie, resistance bands, hand weights or even squats at home are a simple way to start.
Pregnancy and other health conditions may change these requirements so always speak to your healthcare practitioner for advice.
If you need extra support to know WHAT to eat as well as someone to hold you accountable, that’s where I come in as a weight management practitioner.ย
Book in a free discovery call to learn more about how I can help you.
