Fitness is Your Life Style - Change Your Body Shape 💪 Fitness Body

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Your New Favorite Bedtime Protein Treat!

Ingredients

Peanut butter 2 tbsp
Whey protein (flavor of choice) 1 scoop
Casein protein (flavor of choice) 1/2 scoop
Water, 1-2 oz.

Directions

Add the peanut butter to a microwave-safe bowl and heat it for 20-25 seconds.
Add the protein powder to the bowl.
Add a small drizzle of water. Always err on the side of too little, because if you add too much, you’ll be left with an unappetizing, watery mess.
Begin to slowly mix the peanut butter, protein, and water. Be patient, as it will take time for all three to combine.
Continue stirring, and add water only if necessary, until the desired consistency is achieved.
Additionally, consider topping it with sliced bananas, fresh berries, walnuts, pecans, or crushed pretzels.

Nutrition Information

Serving Size: 1 bowl
Recipe Yields 1 bowl
Calories 391
Fat 19 g
Carbohydrates 11 g
Protein 44 g

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Updated Nutrition Labels Help Consumers Make Better Choices

1. Large, Bold Font
If you asked 10 people what information they look for first on a nutrition label, you might get 10 different answers. Some might say fat, others calories, or cholesterol, or sodium. Based on its research, the FDA now uses large, bold type to call attention to what it has found to be the most important information: calories, then serving size, then percent of daily nutritional requirements.

To help guide consumers' eyes to the most important aspects of the label, the revised label features a bigger, bolder font for "serving size," "servings per container," and "calories per serving." This encourages consumers to pay attention to serving portions to keep their calories and, ultimately, their weight in check.

2. Updated Serving Sizes
Some manufacturers seem to care more about your wallet than your health, and bend labeling rules to sell more product. One strategy is to grab your attention by labeling some foods like low-fat ice cream and low-calorie peanut butter as "healthy choices."

But that "healthy" claim depends on unrealistic serving sizes. Sure, 1 gram of fat per "low-fat cookie" sounds great, but not if the cookie is the size of a dime.
The revised label relies instead on what the FDA considers "common" serving sizes. No longer will a 12-ounce or 20-ounce bottle of soda be considered two or three servings. People normally drink the whole bottle, so the label will list the whole bottle as one serving.

As the FDA notes, "serving sizes must be based on the amounts of food and drink that people typically consume, not on how much they should consume."

3. Added Sugars
There's a new kid on the nutrition-label block: added sugars, the amount of sugars artificially added to foods during production. By listing added sugars per serving, the FDA is highlighting the difference between sugars found naturally in foods (such as in fruit and vegetables) and those extra calories added to enhance flavor.

A consensus has formed that many people in developed countries consume too much added sugar. The U.S. FDA, the World Health Organization, and the American Heart Association all recommend people reduce the amount of sugar in their daily diet. This new label item can help.

4. New Nutrients Featured
The old food label included daily values for vitamins A, vitamin C, iron, and calcium. The new version now lists values for vitamin D and potassium, in addition to calcium and iron. Vitamins A and C are now voluntary, reflecting a successful FDA effort to reverse previously widespread deficiencies in these vitamins.

Vitamin-D deficiency, however, is still the most common nutrient deficiency in the United States. Given that sunlight is the major source of vitamin D, many people would do well to just spend more time outdoors. But by drawing attention to vitamin-D values, the new label makes it easier for consumers to choose vitamin D-rich foods such as fortified dairy (milk, yogurt, cheese), egg yolks, mushrooms, salmon, tuna, and sardines.

The FDA added potassium values to the label because low dietary levels of this mineral can lead to increased risk for several chronic diseases. Most fruits and vegetables are a good source of potassium. Excellent sources include oranges, avocados, tomatoes, potatoes, and bananas.

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How To Make Your Kitchen Keto-Friendly

Freezer
Protein: If you really want to support a keto diet for the long haul, stock your freezer full of keto-friendly staples. All the traditional animal meats are fair game, and don't hesitate to buy the fattier versions! Not only will they support your keto efforts, but they'll also save you some cash.

Vegetables: Be careful when buying frozen veggies—don't select the ones that are breaded or swimming in sauce. Keto-friendly examples include broccoli, Brussels sprouts, cauliflower, asparagus, spinach, and collard greens.

Fridge
Dairy: Finally, a diet where butter, sour cream, heavy cream, and lots of cheese are not only acceptable, but encouraged. Cow, goat, sheep, blue, cheddar, jack—nearly any cheese is great. Full-fat Greek yogurt can also make a regular appearance in your nutrition plan. A half-cup of plain, naturally fermented yogurt contains only 5 or so grams of carbs. During the culturing process that turns milk into yogurt, the lactose (milk sugar) is converted into lactic acid. This gives yogurt its sour, tangy flavor and doesn't raise insulin levels or interfere with ketosis.

More Protein: Eggs should be a staple. The sell-by dates on these things are a bit restrictive; eggs last a long time in the fridge. And don't forget lunch meat, especially pepperoni, salami, and bologna.

Low-Carb Vegetables: If you're bored on a ketogenic diet, you're probably eating the same two or three vegetables at every meal. Expand your horizons! Fill your fridge with broccoli, Brussels sprouts, spinach, salad greens, mushrooms, celery, cauliflower, bell peppers, onions, jicama, radishes, fennel (aka anise), zucchini, yellow squash, cucumbers, asparagus, cabbage, and eggplant.

Condiments and Toppings: Focus on full-fat options. Mayo, blue cheese, and ranch dressing work well. Double check the carb content before buying your favorite sauce. Mustard and hot sauce work well, too. And be sure to always have olives and pickles on hand, as these pair well rolled up in fatty salami or tossed in a salad.

Fruit: Don't forget the fatty (in a good way) avocado. Not only is this fruit rich in essential fatty acids, but roughly 75 percent of its carbohydrates are fibrous, so its net carb total comes in just under 5 grams per medium avocado. It'll definitely keep you keto. Raspberries, strawberries, blueberries, and blackberries make wonderful sweet treats on occasion. Mix them with coconut milk or heavy cream for an awesome keto dessert.

Keto Icing on the Cake: A jar of bacon fat. You do save the fat when you cook bacon, right? Right?

Pantry
Herbs, Spices, and Flavorings: Anything without sugar, cornstarch, or dextrose is fair game. Examples include garlic powder, chili powder, curry powder, turmeric, cumin, paprika, basil, oregano, thyme, sage, rosemary, ginger, cinnamon, salt (this is essential, especially during a keto diet), and pepper. All forms of vinegar, soy sauce, and fish sauce are great, too. And artificial sweeteners won't kick you out of ketosis like sugars do.

Nuts, Seeds and Snacks: Stick to plain or salted nuts, and watch out for honey-roasted and other flavorings, as these can be laden with sugars. Pork rinds are a delicious chip substitute to have on hand as well. Dip them in guacamole or sour cream, or use them for breading on chicken or fish in place of bread crumbs.

Protein: Beef jerky (avoid the sugary flavors), canned fish (tuna, salmon, sardines, mackerel) and dried and cured sausage and salami provide a portable, travel-friendly option. If you have a protein powder on hand, make sure it has 3 grams or less of carbohydrates per ounce of powder.

Oils: Olive and coconut oils are great fat sources to have on hand, but also consider duck fat, lard, or beef tallow. MCT oil is also an excellent keto option to have around.
Shelf-Stable Liquids: Keep coconut milk in your pantry for homemade curry or to add to your coffee or protein shake. Sugar-free syrups (such as DaVinci or Torani) pair well with coffee, cottage cheese, and yogurt.

Dessert: Eat straight unsweetened chocolate if you can handle the bitterness, or combine it with coconut oil and sweetener for a homemade chocolate treat. You can also eat 85 percent cocoa; a square or two won't kill your keto.

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8 Muscle-Building Fast-Food Options!

1. Chipotle Mexican Grill
When you want out-of-this-world portions, you go to Chipotle. Chipotle offers numerous calorie-dense options and generous helpings. This relatively healthy fare makes it easy to stick to a diet and enjoy some delicious Mexican cuisine.

Option 1: Steak Burrito with brown rice, black beans, pinto beans, fajita veggies, corn salsa, mild salsa, lettuce, and guacamole. Even if you choose the burrito bowl with a salad base (no tortilla), you can easily surpass 1,000 calories! Adding guacamole helps even more.
Calories: 1,320
Fat: 48 g
Carbohydrates: 161 g
Protein: 61 g

Option 2: Barbacoa Burrito with white and brown rice, black beans, corn salsa, tomatillo green chili salsa, cheese, and lettuce
Calories: 1,225
Fat: 37 g
Carbohydrates: 168 g
Protein: 55 g

To pack in even more quality calories, ask for a bowl with the wrap on the side, and double your meat. Your server will be able to fit more goodness in the bowl, and you can wrap it however you want. And remember to be kind to your servers—sometimes they'll throw in a bit extra for you.

2. IHOP
Best known for its fluffy pancakes with an array of flavorful toppings and creative takes on all things breakfast, IHOP's gigantic menu offers limitless muscle-building meal options.

Option 1: Make-Your-Own Omelet with shredded pepper jack cheese, avocado, onions, peppers, and a side of White Chocolate Chip Raspberry Pancakes with syrup
Calories: 1,270
Fat: 46 g
Carbohydrates: 165 g
Protein: 49 g

Option 2: Chicken Fajita Omelet with a side of Chocolate Chip Pancakes
Calories: 1,576
Fat: 92 g
Carbohydrates: 100 g
Protein: 87 g

If you're still hungry, consider ordering a side of whole-grain toast, Canadian bacon, or oatmeal!

3. Chick-Fil-A
Known for its anti-beef campaigning, this chicken-lover's paradise provides numerous tasty takes on poultry and milkshakes.

Option 1: Grilled Chicken Club Sandwich, Grilled Chicken Sandwich, small Waffle Fries
Calories: 1,071
Fat: 35 g
Carbohydrates: 118 g
Protein: 71 g

Option 2: Chicken, Egg and Cheese Bagel, Chicken Breakfast Burrito, and Multigrain Oatmeal.
Calories: 1,075
Fat: 43 g
Carbohydrates: 119 g
Protein: 53 g

If you need more calories to meet your day's goal, consider adding a small milkshake for an additional 500-calorie boost!

4. Subway
Subway is primarily known for its freshly baked bread and colorful array of vegetables. Because of their broad assortment of meats, toppings, and condiments, you can make nearly any sandwich or salad fit your goals!

Option 1: 12-inch Subway Club on Honey Oat bread with provolone cheese, lettuce, spinach, tomatoes, onions, green peppers, and avocado
Calories: 933
Fat: 29 g
Carbohydrates: 112 g
Protein: 56 g

Option 2: 12-inch Sweet Onion Chicken Teriyaki on 9-Grain Wheat Bread with provolone cheese, lettuce, onions, olives, spinach, tomatoes, and sweet onion sauce.
Calories: 937
Fat: 17 g
Carbohydrates: 136 g
Protein: 60 g

If you really want to boost your macros, consider shelling out for double meat or cheese, adding guacamole, or pairing with a side of baked chips!

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How To Get The Most Out Of Your Multivitamin

More Activity Means More Micronutrient Demand
Rigorous exercise is good for you, but it also demands more from your body. When you're active, your body need micronutrients for fluid balance, to maintain a healthy metabolism, and to build and repair muscle. The act of sweating alone can deplete your stores of essential nutrients, including calcium, potassium, sodium, zinc, and magnesium. Low levels of these minerals can lead to cramps, fatigue, dizziness, and low blood pressure. It can also negatively impact your athletic performance pretty quickly.
Nutrients such as B vitamins, copper, and iron help your body maintain the level of metabolism your body requires to support intensive exercise. And when you increase the frequency or volume of your exercise, you're increasing your body's needs for these micronutrients.

Does Your Meal Plan Get You The Micronutrients You Need?
Hopefully, if you're an active person, you're paying attention to your diet. You're eating both a wide variety and a high volume of leafy greens, lots of different fruits, and plenty of other veggies. You're consuming enough protein and just the right level of carbs and fats. But if you're not (or maybe you're not sure), there's a good chance you're missing out on some crucial vitamins or minerals.
If you're always eating the exact same foods (chicken and broccoli, anyone?), you're always getting the exact same nutrients—and possibly missing out on others. A multivitamin may be just the thing you need to keep your body in balance.
That's not to say that you can make up for a poor or limited diet just by taking a multi. A vitamin is not food! The foundation of any active person's life needs to be a well-balanced meal program.

Dieting Can Reduce Your Micronutrient Intake
And then there's dieting. If, as part of weight loss or contest prep, you start reducing your food intake, you may also be reducing your nutrient intake. Lack of zinc, iron, and specific vitamins can lead to fatigue, trouble concentrating, and higher susceptibility to illness.
No matter why you're limiting calories, it's up to you to make sure your diet doesn't leave important gaps in your nutrition. If you don't eat animal protein, you might want to take a multivitamin with the RDA (Recommended Daily Allowance) of vitamin B-12, zinc, and iron.
If you're on a lactose-free diet, look for multivitamins with calcium, phosphorous, vitamin D, and potassium.

Find The Right Multi For You
If you are thinking about taking a multivitamin, there are a few guidelines to consider. You can talk to well-informed friends, nutritionists, or a pharmacist to get a recommendation. You can just pick a multivitamin off the shelf and see how it works. Or you could work with a medical professional to help you identify exactly which vitamins and minerals you may lack.
Multivitamins nowadays come in all shapes and sizes. For example, prenatal multis contain more folate to match the specific needs of pregnancy. Some multis designed just for women contain extra iron and calcium. To get the most benefit, find a multivitamin that's tailored to your individual needs. Read the label to avoid any possible allergens, sensitivities, or restrictions.
In most cases, you only need to take your multivitamin once a day. Try pairing it with a fat-containing meal to maximize absorbency.

You Can Get Too Much Of A Good Thing
If you take a water-soluble multi, your body doesn't store excess nutrients and can expel them though your urine. Even so, continuous overconsumption can lead to nerve issues, kidney stones, and more.
Your body does store fat-soluble vitamins, including vitamins A, K, and E. Excess amounts of these vitamins—and of iron, sodium, and calcium—can build up to toxic levels and wreak havoc on your body, particularly your liver.
By making sure the multivitamin contains micronutrients at or close to 100 percent of the RDA, you can avoid uncommon issues caused by nutrient overconsumption and toxicity.

If you are concerned about possible toxicity, talk with a doctor or medical professional to make sure you take the right amount of the right multivitamin.
If you're an active person, your body will thank you for taking care of its micronutrient needs. Just be sure you do it safely.

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You are welcome, Thanks for interesting.

Quote from: unanimous on March 17, 2017, 08:37:36 AM

Wow, i learned really sufficient health tips . thanks for this

unanimous

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Wow, i learned really sufficient health tips . thanks for this

yubsep

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Activity: 658

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3 Ways To Keep Bones Strong For Life

Calcium: The Backbone Of Bone Health

Your bones are alive and constantly remodeling. This occurs via the removal and addition of bone tissue, a process referred to as bone turnover. Assuming you're getting adequate nutrition and exercise, your body consistently adds more bone material throughout childhood, and even up until age 30.
It's around this age, however, that bone turnover begins to net a negative outcome. But lifestyle and nutrition choices may help support the health, density and strength of your bones.
As you can imagine, if you never actually hit your peak bone density, you're at further risk. In fact, research published in Medicine and Science in Sports and Exercise found that 22-50 percent of female athletes have osteopenia (sub-peak bone density).
Given that 99.5 percent of your bodily calcium stores are within your bones, it makes sense that calcium plays an integral role in optimizing bone strength and formation. To help support bone health, Martha Pyron, MD, a sports medicine specialist with Medicine in Motion in Austin, Texas, recommends women aim for a minimum of 1,200 milligrams of calcium per day.
Calcium-rich foods include all dairy products (think milk, cheese, yogurt), as well as cruciferous green veggies (broccoli, bok choy), soy products (tofu, seitan, edamame), and kidney beans. If you don't eat enough of these foods daily, consider supplementing with calcium to help meet your daily goal.
When selecting a calcium supplement, choose calcium carbonate or citrate. These two options are better absorbed by the body than other options.

Vitamin D: Calcium's Helping Hands

Vitamin D may help promote bone strength by facilitating increased calcium absorption. Unfortunately, few foods contain enough vitamin D to give you all you need.
The good news is that sunshine is the best source of vitamin D. When the UVB rays from the sun contact your skin, they initiate a cascade of reactions that convert the vitamin D precursor molecule in your skin, 7-dehydrocholesterol, into a useable form of vitamin D known as calcitriol. It's calcitriol that works in a hormone-like fashion to increase production of calcium-binding proteins, and ultimately, calcium absorption.
If only getting out in the sun were enough to make this happen! Lifestyle, geographical location, skin pigmentation, and sunscreen use all impair the absorption of necessary UVB rays to drive this formation. As a result, most of us are vitamin D-deficient. Hence Dr. Pyron's recommendation to supplement with 800-1,000 IU of vitamin D per day.
To optimize absorption, select a vitamin D-3 supplement, also known as cholecalciferol. This form beats the pants off of vitamin D-2 when it comes to absorption.

Resistance Training: The Finishing Touch

Working out with weights can further enhance your bone strength and preservation. That's because resistance training provides a direct stressor to your bones. To adapt to such a stress, your body increases the production of cells responsible for laying down new bone material. As a result, bone density can be maintained or even enhanced.
Try incorporating weight-bearing exercises at least 2-3 times a week. Push-ups and bodyweight squats work great as well, along with any other move that loads up your frame and makes it work. Jumping rope, walking, and jogging are also great for maintaining bone-mineral density.

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6 Ways To Help Your Physique Survive The Semester

1. Schedule Your Workout Like Your Classes
You have your class schedule plastered everywhere: your fridge, your phone, and your laptop. You expect yourself to be in biology class Tuesday and Thursday at 11:00 a.m., so why not create the same attendance expectation when it comes to your workout? Put your workout right there on the calendar like any other crucial, non-negotiable item.

By scheduling your workout just like you do your classes, you'll be able to say "no" to other things that come up and go into the weight room with both a plan and a time limit. That's when good stuff happens.

2. Find A Workout Partner Who Can Match Your Schedule
The bulk of your day will be taken up by classes, group meetings, extracurricular activities, and potentially an internship or job. Even with your workout tightly scheduled, it will be easy to click "ignore" to that notification sometimes. But it'll be a lot harder if you know you'll be leaving a friend in a lurch.

Find a friend who wants the same accountability you're looking for, and make a pact to train together as often as your schedules allow. Have each other's contact info, and don't be afraid to bug each other about showing up—and doing it on time. Sometimes, you just need a nudge getting to the gym. Once you're there, you'll be grateful you got it done.

3. Have A Backup Plan For The Gym
The times you want—or are finally able—to train may not be the best times for the campus gym. This is especially true if you're looking to smash a chest workout Monday at 5 p.m. along with the rest of the university. Or maybe you're a night owl who likes to train after doing your homework, and the gym hours don't accommodate your needs.

Don't shy away from a home workout! Even 20 minutes in the dorm room or apartment living space will be enough to get your blood pumping and endorphins flowing. "Buy exercise bands, and leave them under your bed" suggests Fokken.

Any exercise you can do with a dumbbell or barbell can most likely be done with a band, and Fokken is a big fan of bodyweight exercises when gym equipment isn't available. "You can do push-ups, squats, jump squats, mountain climbers, burpees, lunges, and countless ab exercises almost anywhere," he says.

4. Stock Up On Snacks
Many days of the week, you may leave your home early in the morning, only to return late in the evening. "You'll probably rely on eating out more when you're in college," warns Fokken. If you rely on dining out each meal during the day, it's likely your wallet and waistline will take a hit. Having a campus meal plan can make getting enough calories no problem, but it can also open the flood gates to living on a steady diet of trash.

To avoid these consequences, Fokken suggests packing plenty of snacks to help fuel you throughout the day. Fruit, nuts, seeds, and string cheese, for instance, have never been improved upon. Jerky and lean deli meat, canned fish, and whey powders and bars are all inexpensive protein sources that travel well.

If you're an athlete whose performance and livelihood demands serious nutrition, don’t be afraid to carry around a cooler. You may feel self-conscious at first, but it gets easier every day.

5. Navigate The Nightlife Wisely
Your hours during the weekdays may belong to everyone else, but the weekend is (hopefully) still mostly yours. But this means it's up to you to balance nutrition, health, homework, and a social life.

Filling up on lean proteins, high-fiber carbs, and ample vegetables when dining out will fill you up quickly and minimize the likelihood of overindulging. Additionally, no matter what you drink for fun, drink plenty of water, too. It will save you calories and dollars.

If alcohol is part of the weekend plan, well, at least go in with your eyes open about what it can do to your goals of fat loss or muscle gain and what limits you can set.

6. Build A Bedtime Routine, And Watch Out For Sleep Killers
Your bedtime could change each night depending on the day of the week, what you're up to, and what your morning looks like. You may not always hit your desired sleep-quantity goal, but by developing a consistent bedtime routine, you can enhance your sleep quality and decrease the time it takes to fall asleep.

Your ritual can be entirely your own; the important thing is that you do it every night. It can be this simple: Clear your bed, change your clothes, have a bedtime snack, brush your teeth, read something light for 15 minutes, and then hit the hay. By employing this routine every night consistently, you condition your body for sleep. This can help you fall asleep faster whether you go to bed at 9 p.m. or 3 a.m.

Also, invest in a pair of blue-light-blocking sunglasses, or download an app that limits the amount of blue light emitted from your laptop or phone screen, such as f.lux. Blue light stimulates brain activity and can make falling asleep difficult. By limiting it as much as possible, you can fall asleep quicker.

If you're currently the "flop down in full daytime clothes on a pile of books and laundry" type of sleeper, you deserve better. Your physique deserves better. Your brain deserves better, too. Making simple, strategic changes like these can mean the difference between leaving college disappointed in how you performed and leaving with a full arsenal of healthy habits to serve you in the years to come.

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3 Novel High-Protein Seafood Options

Salmon and tilapia are the face of high-protein seafood options, yet several other seafood choices offer even more protein. Start eating these 3 high-protein swimmers today!

If seafood is on your menu, it's probably a beautiful pink piece of seared salmon or a flaky piece of tilapia. But did you know there are three delicious, readily available seafood options even higher in protein per bite? Break out of your seafood rut, and try one of these high-protein options today!

1. Yellowfin Tuna
Protein Power: 25 grams per 3-ounce (cooked) serving

This is not your average canned tuna. Yellowfin tuna is a premium option, with such a large amount of protein per serving that only specialty cans can handle it! On a serious note, yellowfin tuna provides a boatload of protein per bite. While I prefer to eat mine fresh, canned varieties make eating this fish a convenient alternative to regular albacore tuna.
Need to Know: When possible, look for troll- or pole-caught tuna, which are the most sustainable options.

2. Octopus
Protein Power: 25 grams per 3-ounce (cooked) serving

Octopus is becoming increasingly popular, and for good reason: It's a lean source of white meat rich in protein. Yes, you will be able to find it at your local grocer, though I recommend seeking out a fishmonger instead. If your goal is to pack on muscle, you'd be a sucker not to reel it in for its protein windfall.
Need to Know: Frozen octopus has an advantage over fresh, because the subzero process works to help tenderize the meat. Try grilling your octopus to infuse a smoky flavor that compliments this cephalopod well.

3. Halibut
Protein Power: 23 grams per 3-ounce (cooked) serving

If you're a fan of white, flaky fish, order halibut next time you dine out. This buttery fish is full of protein, yet remains low in fat.
Among white-flesh fish species, halibut reigns supreme when it comes to the protein you need to build muscle like a champ. Each 3-ounce serving also has a mere 2 grams of fat, making halibut an even better catch of the day.
Need to Know: Pacific halibut is considered a more sustainable choice than Atlantic.

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Retain Muscle Mass As You Age

One natural consequence of aging is the slow-but-sure loss of muscle mass. You can't stop aging, but you can slow it down a bit by making this one simple change in your diet.

Aging is not for sissies. It's bad enough that it gets harder to sleep, harder to remember where you put your keys, harder to jump out of bed with that same vim and vigor you had as a youngster. On top of all that, the loss of muscle mass and bone density that accompanies normal aging can make it harder to maintain a healthy weight. Believe it or not, adding protein to your diet is the easiest—and most delicious—way to slow many of these age-related issues.

By eating more eggs, chicken, pork, beef, seafood, and soy, and following a consistent resistance-training regimen, you can maintain your muscle mass, increase your metabolism, and improve your bone density. Start eating more protein today and you'll be rewarded with...well, with many more days to do many more fun things—including eating more protein!

Muscle Loss Makes Life Harder—And More Expensive

Making protein a priority while engaging in consistent resistance training has a positive impact on muscle growth and repair. But beyond helping you pack on pounds of muscle mass, eating more protein helps you maintain your muscle mass as you age.

The progressive, inevitable loss of muscle mass with age is called sarcopenia. Most people who are relatively inactive begin to experience sarcopenia at around age 35. From there, the rate of muscle loss increases right along with your birthdays unless you consistently do resistance training and eat enough protein.

Loss of muscle mass doesn't just make it harder for you to get around, do chores, and play with the grandchildren. It also increases your risk for type 2 diabetes, osteoporosis (weak bones), weight gain, and chronic illness, and it reduces your strength and mobility.

It can cost you more money too. As a country, the United States spent more than $18.5 billion in 2000 to address the health problems caused by sarcopenia. The individual cost is high too; people living with loss of muscle mass spend an additional $900 dollars per year on healthcare-related expenses, on average.

And when part of the "cure" for muscle loss amounts to eating more delicious things like roasted turkey, lean roast beef, tuna, and tofu, it's almost a good problem to have.

The More You Age, The More Protein You Need

Our muscles are dependent on protein to repair and grow. But as we age, our bodies become less and less able to take full advantage of the protein we consume. This became evident in a study published in the Journals of Gerontology, which found that 40 grams of whey protein stimulated muscle protein synthesis 32 percent more than consuming 20 grams of whey protein post-workout.

So, as you age, you need to eat more. Luckily, there are plenty of high-protein foods to choose from to meet your daily average protein-consumption goal, which, as you age, is elevated from 0.36 grams to 0.45-0.59 grams per pound of body weight per day.

High-Quality Protein Sources

Eggs: yolks and whites
Poultry: Chicken and turkey breast (without skin)
Beef: sirloin, tenderloin, filet, flank
Ground meats (90/10 or leaner): chicken, beef, turkey
Lean deli meat: chicken and turkey breast, roast beef
Low-fat dairy: milk, Greek yogurt, cheese, whey, casein
Fish: tilapia, tuna, salmon, cod
Seafood: shrimp, scallops, crab, oysters, mussels, lobster
Soy: tofu, edamame, soy protein powder

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Topic: Fitness is Your Life Style - Change Your Body Shape 💪 Fitness Body (Read 738 times)