Proper Care & Feeding of Your Muscle

Over the last month I have talked about the importance of muscle mass for health, longevity and to prevent disease.

Use it or lose it

To grow new muscle, or maintain what you have now, you need to exercise and that does mean regular strength training.

But what about nutrition?

That could be the most common (and misunderstood) question when it comes to muscle. Carbohydrates and fats fuel muscle contraction, but what about protein? Protein makes up muscle, bone, hair, and is in almost every tissue in the body. It is a critical component of repair and other bodily functions. There are at least 10,000 types of protein in the body. Protein is an essential macronutrient that we need to eat daily.

“Don’t I need to eat more protein?”

Probably not.

If you are eating enough food, you are probably getting enough protein. Protein deficiency is exceptionally rare in developed countries. To be protein deficient you would have to be calorie deficient.

How much Protein?

Most adults should have about 0.8 grams per kilogram of body weight.

According to Harvard Health that is the equivalent of 50 grams per day for a 140-pound person or 70 grams/day for someone who weighs 200 pounds. The School of Public Health at Harvard also recommends getting your protein from plants when possible.

What about athletes?

While nutrition guidelines suggest a wide range of 10 – 35% of daily calories should come from protein, don’t athletes need more?

No one needs more than 35% of their daily calories coming from protein. However, in terms of athletes, endurance athletes should consume 1.2 – 2.0 grams/kilogram of body weight from protein per day. This range still falls within the 10-35% of daily calorie intake.

How to eat to maintain your muscles

These three common nutrition mistakes can interfere with building or maintaining muscle mass.

The first is eating most of your protein later in the day. This is especially important for the older athlete. Researchers at the University of Birmingham’s School of Sport, Exercise and Rehabilitation looked at the dietary patterns of young, middle-aged and older people focussing on the pattern, amount and the source of protein in their diet.

Most of the older individuals ate most of their protein requirements later in the day. Your body requires nutrients in real-time, so eating high quality protein at every meal is beneficial for maintaining muscle mass.

The second mistake?

Put down that protein shake.

Researchers at the University of Sydney have found that the ubiquitous protein shake is damaging your long term health and leading to weight gain.

Branch Chained Amino Acids, BCAAs are three essential amino acids found in protein shakes they include leucine, isoleucine and valine. These are also most commonly found in red meat and dairy. Whey protein which is the most popular protein found in protein powders is made from dairy by-products and contains high levels of BCAA.

“BCAA had detrimental effects for health in mid-late life, and also led to a shortened lifespan.”

Dr Samantha Solon-Biet, researcher

Researchers recommend varying your protein sources to get a variety of essential amino acids. Eat a healthy and balanced diet rich in fibre, vitamins and minerals. BCAA are also found in beans, nuts, lentils and soy protein.

The third mistake.

Vitamin and mineral deficiencies.

A review by the International Osteoporosis Foundation recommends that along with a Vitamin D supplement to preserve muscle mass, reducing acid-producing foods like meat and consuming more fruits and vegetables can protect muscle.

It has also been shown that vitamin C has been shown to prevent muscle loss.

Research published last year from Trinity College Dublin also links Vitamin D deficiency to a loss of muscle strength and performance.

When it comes to the proper care and feeding of muscle eat a variety of foods, spread your protein throughout the day and get your vitamins and minerals.

Change your mind, change your health,

Shayla

If you want to learn how you can improve your diet schedule a free plant-based nutrition call to get started.