Hello Dear One!
So many of us (MYSELF INCLUDED) are focused on fat loss for a fitter, firmer, more favorable health profile.
And though that IS wise in many ways – there might be a better tissue to tend to that will ensure you get ALL you desire.
MUSCLE.
I’ve recently been doing more research on the matter, and some quick bites of information that might prove useful are that substantial muscle mass:
– improves metabolism
– builds better body composition
– helps combat the diseases associated with aging (including cognitive degeneration)
When we’re younger our hormonal make up makes it easier to grow and maintain our muscle mass.
As we get older there are two things that affect that outcome more.
One is amount of protein consumed (daily and at a sitting).
Two is resistance training.
The RDA’s are woefully low for what most should be eating.
Aiming to have 1g/lb of body weight, or 1g/lb of IDEAL body weight might be something to consider.
OR thinking about some generic amounts – 100g of protein for females, and 150g of protein for males.
This may sound like a lot, but it’s actually not that hard to consume, and an additional benefit is that more protein will help to stabilize your blood sugar (like fat), and make you feel FULL more easily.
LASTLY the amount you eat at once matters.
Apparently we NEED a certain amount of protein at one time to TRIGGER protein synthesis (builds muscle as well as carrying out all the important functions of a cell – reactions, communication, protection, etc.).
For women this is 35 grams protein at a meal.
For men it’s 50 grams.
You could up this if you eat less (like my fat burners and ME), but you don’t want to go below it as it won’t trip that response.
Next week we’ll talk about where you want to look for quality protein sources and what to do in this effort if you’re vegan.
And if you’d like to be RUNNING on FAT vs CARBOHYDRATES to enable you to have less inflammation and have a body that conserves protein and muscle mass as well – check out Fat Burning PRO or Fat Burning Mastery (for a LOT more hand holding on your journey).
To getting you clearer on how the body works, and how to make it work for you.
xox, M