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Blog: Life Fitness
We all scream for protein!

Muscle is lost with aging unless you do something about it. Logging slow miles and doing the same old repetitive cardio will actually contribute to you gradually losing muscle and make your metabolism even slower.
By age 60 most people including endurance athletes, will have lost an average of 20 to 40% of their peak maximal strength across ALL MUSCLE GROUPS.
There are 2 approaches to halting age related muscle loss.  First lift weights all year round.  Progressive resistance training is the best way to slow the gradual loss of muscle mass. 
Second train your anaerobic system.  Many older athletes don't do anaerobic endurance training.  As we get older we tend to gravitate toward longer slower efforts and give up the challenging stuff, like fast intervals and intense hill sessions.  These types of workouts build anaerobic endurance and stimulate muscle development.  Anaerobic training makes you STRONGER, FASTER, and more POWERFUL which in turn helps you resist muscle loss.
Dietary changes are also necessary to sustain muscle mass.  You need plenty of amino acids, the primary building blocks of tissue found in dietary protein.  Research shows that certain amino acids are not present in older athletes at the same levels during recovery as they are in younger people. 
One reason for this may be that older people don't consume enough dietary protein on a daily basis so they have fewer amino acids in the body.  Also and this is very important as we age the body does not process carbohydrates as effectively so less of the nutrient is used for recovery and more is stored as fat.  To combat this effect, mid lifers and older should decrease their carbohydrate intakes but compensate with increased protein consumption.
Consuming protein right after a workout stimulates protein synthesis, a process that helps you maintain and build muscle.  It's critical to consume protein immediately after exercise.  A 2001 Danish study found that when older subjects delayed their protein intake for 2 hours after exercise, their rate of muscle gain dropped considerably over a 12 week period compared to subjects who consumed protein immediately after their workout.
But don't worry.  It doesn't take a lot of protein to maintain your strength.  Sustaining muscle mass is possible by consuming a modest amount 10 grams or a third of an ounce of protein following exercise.  Most commercial recovery drinks or shakes on the market today provide at least 10 grams of protein in a single serving.  You can make your own drink using protein powder look for those made from pure whey protein. 

posted on: 6/11/2010 10:54:35 AM by Robin Stephens
category: Health

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Life Fitness

by Robin Stephens

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About Robin:

Hello, I'm Robin Stephens -
your "M"power coach! The "M" stands for Mind -
because that's where all change begins!
I'm a professional organizer, certified
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