February 6th, 2011
It is an established fact that both men and women lose muscle and experience increased body fat percentages as they age.
Muscle mass makes us look slimmer, better toned and allows us to perform better physically. Weight training helps to retain or even add muscle mass, but this will only happen if enough protein is consumed.
The average woman needs to consume about .5 – 1 gram of protein for each pound of body weight. Men require about 1 – 1.5 grams of protein for each pound of body weight. Lean meats like chicken or turkey breast are excellent sources of protein. For those of you who like smoothies or shakes, adding 25 grams of a protein powder to your shake from a source like whey protein is a good choice. Whey protein has also been found to enhance immune function.
A recent study at a major medical university in the Netherlands researched when was the best time to consume protein that would result in maximum absorption of protein and muscle gain.
Should protein be consumed before exercising or after exercising?
The study fouind that the body absorbs protein more effectively, and adds muscle more effectively, when it is consumed AFTER exercise.
So make those workouts more effective, look and perform better by using this knowledge.
Curt Hendrix B.S. M.S. C.C.N. C.N.S.