Proteins: Fuel for your muscles
When you get older you will notice that your muscles also shrink. This is partly due to the reduced production of testosterone, the male hormone, and the increased need for protein. But there is something that can be done about it, namely training with weights and providing more proteins in your diet.
Proteins (proteins) are a very important nutrient. Our entire body is built with the help of proteins - an adult consists of up to 12 kilos of protein. We need proteins every day, for metabolism and to supplement what we lose through skin flakes, hair and faeces, for example.
Proteins are made up of 20 different amino acids and our body cannot produce enough 8 amino acids itself. Those 8 amino acids must therefore be obtained from our food. If our body does not receive enough of these quality proteins, our muscles are broken down and used as a protein source.
It has been calculated that about 10 grams of quality protein per meal is sufficient to prevent muscle breakdown. To get 10 grams of that quality protein, you need to eat about 30 grams of regular protein. The World Health Organization (WHO) advises us to eat at least 0.8 grams of protein per kilogram of body weight. There are indications that an older and weaker body uses proteins less efficiently, which is why the elderly should use more proteins.
Those extra proteins are also important for growing new muscles. Bodybuilders have known that for a long time. They start the day with a protein shake and eat a whole chicken for lunch. Strength athletes need 1,7 to 1,8 grams of protein per kilogram of body weight; more than double what is normally recommended! It doesn't have to be that extreme, of course, but the fact is that proteins are indispensable for muscle building, especially when you get older.
But beware, you only build muscles if you put them to work. So it makes no sense to drink a protein shake in the armchair and wait for the biceps to grow. Those muscles also have to work. But those who steel their muscles and feed them with protein will be amply rewarded: more strength and energy, a better figure and a metabolism at a higher level.
If you want to get some extra protein, it is best to eat steak, a salmon steak or chicken breast. Other good sources of protein are: eggs, nuts (almonds) or cottage cheese. You can of course also take a protein shake, which provides about 25 grams of protein at a time.
Photo above: You can still look good at age 60.
About this blogger
-
Known as Khun Peter (62), lives alternately in Apeldoorn and Pattaya. In a relationship with Kanchana for 14 years. Not yet retired, have my own company, something with insurance. Crazy about animals, especially dogs and music.
Enough hobbies, but unfortunately little time: writing for Thailandblog, fitness, health and nutrition, shooting sports, chatting with friends and some other oddities.
Read the latest articles here
HealthJanuary 21 2025AI brings breakthrough in snakebite treatment
Food and drinkJanuary 21 2025Kaeng som or Gaeng som (sour and spicy fish curry soup)
SightsJanuary 21 2025A must for art lovers: Museum of Contemporary Art in Bangkok
CalendarJanuary 19 2025Agenda: Celebrate Chinese New Year 2025 in Thailand
I will be 59 and look just like the gentleman in the picture.
That's why I work 1 to 2 hours in the field every day –
digging holes for banana plants or chopping wood.
This keeps me fit and healthy and I also feel good.
It is important to feel reasonably healthy and fit even at a later age. Whether you have to show that with muscle bundles is another matter, but healthy food and exercise are highly recommended. Perhaps not to the extent described above, but actively taking up my running laps, despite the heat in Thailand and eating less and differently, did give me a better body condition and 10 kg less fat, because I had become too heavy with 100 kilos and back on the weight now. I wholeheartedly recommend it to you all, if any.
I will be 72 and look like that gentleman. But geraniums are not for me; I am just very active and feel good. And 55 in spirit; is also important.