Sarcopenia, or the significant loss of skeletal muscle, begins in your 30s and 40s and is a growing concern for women at midlife. As a result, most of us experience significant muscle loss and gain more fat than desired by the time we reach our 50s and 60s. Skipping or skimping on meals, opting for low-calorie and low-protein diets, and exposure to inflammatory disease, illness, and chronic stress contribute to this muscle loss. The dangerous combination of muscle loss and weight gain leads to a condition called “sarcobesity,” making falls more likely and their consequences more severe.
Saving your muscle mass
Research supports the idea that protein recommendations may be too low. Consuming the right amount of protein at the right time can help prevent muscle loss, whether you’re active or not. Protein is particularly essential for those not exercising as much as they want or need.
If you cannot exercise due to a condition, illness, or lack of time, nutrition and protein consumption represent opportunities to protect your muscle mass and function. Some tips to support muscle growth include waiting before eating protein post-exercise, avoiding fructose during this time, and allowing a wait period of 60-90 minutes between exercise and eating to encourage growth hormone production. Evidence shows that maximal muscle protein synthesis is restored and potentially increased within 60 minutes post-exercise.
Preventing muscle losses
Optimizing your potential for muscle protein anabolism can prevent muscle loss. Consuming an adequate amount of high-quality protein at each meal, in combination with physical activity, can prevent or delay the onset of sarcopenia. Studies have defined adequate protein consumption as 25-30 grams at lunch and dinner and 35 grams at breakfast. The key to protein intake reducing muscle loss is the absorption and processing of amino acids, which increases substantially after the ingestion of 20 grams of protein and is highest after ingesting 35 grams of protein.
Protein and exercise combinations
Follow these guidelines to find a routine that works best for you:
- If you’re not accustomed to eating before exercise, try eating breakfast or a smoothie at 7:30 am after exercising between 6:00-6:30 am.
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If you can eat protein before and after morning exercise, have a smoothie at 6:00 am, exercise between 7:30-8:30 am, and eat again around 9:30-10:00 am.
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For lunchtime exercise, have a mid-morning smoothie at 10:30, exercise between 12:00-1:00 pm, and eat a meal around 2:00 pm.
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For later-day exercise, have a smoothie at 3:00 pm, exercise around 4:30 pm, and eat your evening meal around 6:30 pm.
Shift times as needed to fit your schedule.
On most days, aim to fuel your body before or after exercise, or both. However, if your exercise is light, protein timing is less critical. Moderate to vigorous exercise (defined by duration or intensity) has a more significant impact on muscle breakdown and thus increases your need for adequate fuel.
