How to Eat and Exercise to Prevent Age-Related Muscle Loss from Sarcopenia
2. Get 30 Grams of Protein Per Meal
“Most of us eat a tiny amount at breakfast, a bit more for lunch and our evening meal is a complete protein frenzy. But emerging research suggests we should be eating differently,” says Susan Kundrat, M.S., R.D., nutritional sciences program director at the University of Wisconsin-Milwaukee. Though it’s more than what’s recommended for general health and good nutrition, “getting a consistent, moderate 30-gram dose at mealtimes appears to be optimal for building and maintaining lean muscle mass,” says Kundrat. (And, no, more isn’t better. Your body doesn’t have a big storage tank for protein—so if you eat half a chicken, you’ll only use part of it. The rest will be stored as fat or, um, get flushed.) What does “30 grams” mean in real-life terms? It’s equal to a three-egg omelet with ½ cup hard cheese or 1 cup of Greek yogurt with an ounce of almonds mixed in or a cooked 4-ounce hamburger or 5-ounce salmon fillet.
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