Did you know that strong, healthy muscles & bones will keep you more youthful well beyond your 60's and 70's? Even if you're already over 60 years of age, it's not too late. As we age, we need to invest in our freedom - literally our mobility by keeping strong muscles and bone density.

1. Did you know - if a muscle isn't used - it begins to shrink within a few short weeks. In addition, the older we get the more muscle we naturally lose. After age 30, you start losing 3-10% of muscle & strength per decade. From age 50 to 70, muscle loss can be 30%. Wait.... WHAT?

2. From age 30-35 we also start loosing bone density which develops into osteoporosis and brittle bones that are more prone to fracture. They estimate 25% of men and 50% of women over age 55 will suffer a bone fracture. Women, we have to be extra careful because 50% is SCARY. Peri-menopause & post-menopause women experience significantly more bone density loss, and in a short 5 year time span menopause can reduce bone loss by 20%.

Good News: you can gain muscle & bone density even if you're over 60.

Why is Protein So Important?

• Protein helps build strong muscles, bone strength/density & collagen.

• Improves metabolism, immune system, and burns body fat.

• Helps muscles repair tears, and recover after exercise.

• Improves heart/cardiovascular health and lowers cholesterol.

• Improves digestion for energy production, regulates hormones.

• Carries nutrients to the body, improves brain function.

• Helps skin health, and overall healthy aging especially with exercise.

• Curbs hunger, controls cravings & sugar levels, etc.

Balance Your Body as you Build Muscle

When lifting weights, or doing resistance training you'll notice that one side of your body is a little stronger and more flexible than the other side. Typically if you're right handed, the right side of your body from shoulder to foot is more dominant - stronger and more flexible.

This is important for you to know. If you do not train & stretch the weaker side just a little more to get your body more in balance - you become at risk for possible injury. For example a weaker leg may cause you to walk on one side of your foot instead of the entire foot. And, it could cause your butt muscles on the opposite side to overcompensate which then become inflamed and painful.

By strengthening & stretching the weaker side a little extra, your body becomes more balanced in walking and all your activities - meaning NO injury, inflammation or pain.

5. Electrolytes - protects muscles & builds bone strength. If you eat healthy, you'll get most of the magnesium, potassium, and minimal sodium you need. However, you will lose electrolytes when you sweat. Intense exercisers might consider taking an electrolyte supplement.

6. Calcium - need for strong healthy bones, and most people don't get enough from from. Age & gender determine calcium needs - about 1,000 mg for adults 19-50. Over 50, especially women need about 1,200 mg. Vitamin D & K2 must be included to help with absorption. Don't exceed dosage limits.

7. Creatine - helps muscle & bone strength & cognitive function. Sources say 3-5 grams/day for maintenance, however talk to your Doctor if you have kidney problems or take medications. The Mayo Clinic says healthy people can take creatine long term if they stay within recommended dosages.

To gain, and then maintain healthy muscle & bone as you age - Do items 1-4. The rest of the list will complement your goals with added improvements. Remember: more muscle & bone will help you stay youthful past your 60's and 70's.

1. Eat more protein. The amount varies with age, gender, activity level, whether you're pregnant or breast feeding, and whether you're peri or post menopausal. See: How Much Protein do I Need?

2. Eat healthy fats, fiber, and complex carbs (carbohydrates). The body uses glycogen from carbs that are stored in the muscles to convert into energy during exercise/activity. Within 1 hour after exercise, eat protein and "complex" carbs to replenish glycogen levels in the muscles for faster recovery & muscle repair. Lower carb intake on non-workout days. The amount of carb intake also depends on gender, age, and exercise intensity.

3. Lift weights 2-3 times/week to build muscle & bone mass. You don't need much for a home gym: various weights, and add a little fun - use workout DVD's, YouTube video's, or favorite music playlist. Exercise + protein makes bones & muscles stronger, and that's a WIN-WIN in my book. Do other activities on non-weight lifting days - like walking, roller blading, yoga, pickleball, skiing, etc. See: What's Always With You and Walk to Live Your Best Life.

4. Stretching also helps keep your muscles in their best condition - for a youthful, long, lean, and strong body.

Note: Some people prefer Resistance Training instead of lifting weights which is also great. Both are very similar as far as health benefits - like better strength & endurance for healthy muscles & bones. Resistance Training is usually done with "resistance bands" but can also be done with weights, a kettle ball (pictured just below), or body weight.

9. Vitamin D from the sun - helps muscle & bone strength, and vitamin D deficiency is fairly common.

10. Don't smoke and limit your alcohol consumption.

11. Talk to your Doctor if you have health concerns. Ask if the medications you take cause bone loss - example: some hormone medicines, thyroid disease, and steroids.

• USA federal recommendations are .8 grams of protein/day per kilogram (kg) of body weight for adults 19 and older. For a 150 pound person = 54.4 grams/day. Recent findings say this amount may be OK for people who do very little activity.

• USA government now says: 2020-2025 Dietary Guidelines. Adults 19+ who eat 2,000 calories/day should eat 50 to 175 grams of protein/day.

  That's a huge range - looks like they're trying to cover all the bases. 50 grams...175 grams? My opinion - NOT credible or helpful.

Youthful with the Freedom of Mobility

Sports Medicine magazine in their 2022 study said that eating about 1.5 grams of protein per kg of body weight daily AND doing resistance strength training is optimal for muscle strength and lean body mass. This means more muscle, less fat, and strong, dense bones. This is the formula to help you stay youthful and keep your freedom of mobility. They conclude that adults at any age should eat 1.2 to 1.6 grams of protein daily.

ISSN, International Society of Sports Nutrition concludes that people who (regularly) exercise need 1.4 to 2 grams of protein/day per kg of body weight. Look at the side affects of: Not Enough or Too Much Protein.

Sources Agree on 4 Facts

1. The amount of protein needed varies with age, gender, exercise & activity level, whether you're pregnant or breast feeding, and whether you're peri or post menopausal.

2. Protein is very important to many body functions, and based on medical data the American diet does not include enough.

3. The daily intake of protein should increase as we age especially after 50 years of age, and especially for women in peri or post menopause.

4. Extreme athletes will need higher amounts of protein.

• Those who do moderate to intense activity, 1.3 to 1.6 grams of protein per kg of body weight is recommended. For a 150 pound person = 88 to 109 grams/day.

• For anyone over 50 years old, Stanford Medicine recommends 1.2 to 1.6 grams of protein per kg of body weight. For a 150 pound person = 82 to 109 grams/day.

• Other health professionals say post-menopausal women doing moderate intensity strength training should get 1.2 to 1.6 grams of protein/day per kg of body weight.

The suggested amount of protein to consume per day varies, so I've listed the most common answers. Consider both age and level of activity when choosing an amount of protein for yourself. You can also ask a degreed, RDN Dietitian.

Not Eating Enough Protein

If you're not eating enough protein every day your body will start to break down muscle. In other words, your body must get enough protein to perform all of the needed body functions. This means if you're not getting enough protein, your body will literally feed on your muscles to get the protein it needs to keep your body going.

And this all equates to - shrinking muscle mass. Eventually you'll get weaker, and lose bone density making them brittle.

Protein Restrictions

If you have a health condition that interferes with digestion, especially with proteins - you may not be able to eat the recommended amounts. Talk to your Doctor about this. I've already checked and learned that animal proteins are more easily absorbed by the body than plant proteins. Hmmm.... interesting - and maybe not good news for vegans.

Eating Too Much Protein

So, what happens when you eat too much protein? This scenario isn't good for your body either. You can experience fatigue, weight gain, kidney or heart disease, nausea, diarrhea, dehydration, digestive issues, seizures, and yes.... even cancer.

If you're concerned about your protein intake - talk to a degreed Dietitian who is a RDN (Registered Dietitian Nutritionist). Research has shown that consistently eating more than 2 grams of protein/day per kg of body weight can create some serious health concerns.

Staying under 2 grams seems to be considered generally safe without any significant side effects after long term consumption. Personally, the statement "without significant side effects" is still too risky.... I'll stick with the NO side effects option.

Protein Foods to Build Muscle

Protein is the best food to help build muscle and you want proteins low in saturated fats.

• Eggs

• Chicken & turkey breast

• Salmon, tuna, shrimp, scallops, tilapia

• Lean beef, port tenderloin

• Greek yogurt, cottage cheese, cow's milk

• Tofu, soybeans

• Beans, chickpeas, quinoa, brown rice

• Peanuts, almonds, walnuts

• Whey isolate protein powder

Calcium Foods to Build Bone

NIH, National Institutes of Health say that 98% of our body's calcium is in our bones. So, it's no wonder we need calcium and vitamin D which helps us absorb the calcium we eat. Not only is calcium important for bone health, but it also supports our hormones and nerves. So, it's problematic that 8 out of 10 men and 9 out of 10 women & teen girls are calcium deficient.

These foods are higher in calcium - estimated to contain over 300 mg/serving depending on brand:

Carbs to Build & Restore Muscle

Carbs supply your muscles with glycogen (energy) which is used during your workout. Eat protein + carbs after workouts to restore the glycogen levels.

• Dairy - Milk, Greek yogurt, cottage cheese

• Whole grains - oats, whole grain breads

• Fruits - bananas, strawberries, citrus fruits

• Veggies - bell peppers, broccoli

• Legumes - beans, chickpeas, lentils

• Rice/Pasta - quinoa (also contains protein), brown rice, whole grain pasta

• Sweet potatoes - good if eaten prior to, or after a workout

• NO: sugary cereal, baked goods, snack bars or fruit juice

• Milk - unsweet coconut & almond, and soy. 1 cup.

• Milk - cow's milk whole or low fat. 1 cup.

• Yogurt/Greek Yogurt plain, low fat or non-fat. 8 oz.

• Cheese - Romano & Parmesan. 1 oz.

• Ricotta cheese, part skim. 4 oz.

• Collard greens, cooked. 1 cup.

• Tofu. 1/2 cup.

• Sardines, canned. 3 oz.

• Rhubarb, cooked. 1 cup.

• Orange & grapefruit juice, fortified. 1 cup.

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