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After I got a scan of my muscle mass and body fat, a personal trainer walked me through the results: for optimal health, I needed to lose body fat and gain more muscle. My main takeaway is that ...
At any age, adding muscle mass is a worthy goal, whether through diet (bring on the protein!) or by incorporating strength training exercises into your daily workout program.
In reality, engaging in free weight workouts not only helps combat age-related muscle loss but also promotes bone density, metabolic health, and functional independence. Sounds like a pretty sweet ...
For bodybuilders, whey protein provides amino acids used to aid in muscle recovery. [15] Whey protein is derived from the process of making cheese from milk. There are three types of whey protein: whey concentrate, whey isolate, and whey hydrolysate. Whey concentrate is 29–89% protein by weight whereas whey isolate is 90%+ protein by weight.
[28] [29] [30] Conversely, Di Pasquale (2008), citing recent studies, recommends a minimum protein intake of 2.2 g/kg "for anyone involved in competitive or intense recreational sports who wants to maximize lean body mass but does not wish to gain weight. However athletes involved in strength events (..) may need even more to maximize body ...
Aging is associated with sarcopenia, a decrease in muscle mass and strength. [104] [105] [106] Resistance training can mitigate this effect, [104] [106] [107] and even the oldest old (those above age 85) can increase their muscle mass with a resistance training program, although to a lesser degree than younger individuals. [104]