After the age of 40, the body undergoes two key physiological changes: a gradual loss of muscle mass and an increase in fat accumulation. The main causes are a decrease in basal metabolism and hormonal changes.
For people over 40 years old, to avoid losing muscle mass and increasing fat accumulation, it is necessary to pay attention to the following things in the diet.
After age 40, you need to eat enough and evenly distribute protein.
People over 40 often need more protein than the usual nutritional recommendation to maintain muscle mass. The reason is that the body needs enough amino acids to activate the muscle protein synthesis process. As we age, this ability decreases, so we need more protein to achieve the same effect as young people, according to the health website Healthline (USA).
Milk, cheese, lean meat, fish and eggs are all foods rich in leucine protein. PHOTO: AI
Normal people need about 1-1.2 grams of protein/kg of body weight per day. Middle-aged people who exercise regularly or want to gain muscle need to consume 1.2 grams/kg of body weight per day or more.
Not only the total amount of protein, but also the way protein is distributed between meals affects muscle protein synthesis. Research shows that evenly distributing protein throughout meals, about 25-30 grams of protein per meal, will help stimulate muscle protein synthesis better than concentrating a lot of protein in one meal.
Prioritize proteins rich in leucine
Leucine is an essential amino acid that plays a key role in triggering muscle protein synthesis. As we age, our muscles become less responsive to amino acids, so older adults often need to eat protein sources with higher proportions of leucine to trigger this process as effectively as when they were younger.
Studies show that choosing foods rich in leucine or increasing your intake of this amino acid helps increase muscle protein synthesis. Foods rich in leucine include milk, cheese, lean meat, fish, and eggs.
Avoid too much calorie deficit
One of the common problems in people over 40 is that the body tends to store more fat. To lose fat, cutting calories in the diet is very important. However, cutting calories too much can cause muscle loss.
A good way is to reduce calories moderately, around 300 and no more than 500 calories/day. At the same time, they also need to get enough protein and prioritize strength training. Without strength training, muscle mass will not be stimulated, leading to muscle loss.
Protein intake after workout
Eating a protein meal within 30 minutes to an hour after strength training will help provide amino acids for recovery and new muscle synthesis. Consuming protein during this time can help optimize muscle recovery. If you can’t eat right after your workout, you can take a protein supplement with 20-30 grams of protein, according to Healthline.