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Tips to BUILD MUSCLE as an Aging Athlete!


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“Insulin resistance is also the predominant factor leading to type 2 diabetes and the link among a constellation of cardiometabolic risk factors known as metabolic syndrome, linking obesity, type 2 diabetes, and cardiovascular disease. Consequently, it’s becoming clear that not only Impaired metabolic flexibility is associated with an increased risk of insulin resistance but that insulin resistance itself deteriorates metabolic flexibility as well; hence why most individuals with obesity and/or type 2 diabetes are metabolically inflexible.”

“Equally important as how much protein you eat is when you eat it. Your body responds best to an even protein distribution throughout the day. Pre-menopausal women should aim for 30 grams of high-quality protein within 30 to 45 minutes after exercise and regular doses of 30 to 40 grams of protein at each meal and 15 to 20 at your snacks. As you reach peri and postmenopause, your anabolic resistance increases, so you want to aim to have that post-exercise protein closer to 40 grams.”

“Women even more so than men need protein post workout, and we need it fast. The sex hormone progesterone exacerbates muscle breakdown in women. It makes us more catabolic, especially during the luteal phase of our menstrual cycle. So, you need more protein to protect your muscles and come back stronger. Women recover faster with 25 to 30 grams of protein (with 5 to 7 grams of BCAAs) within 30 minutes of a hard workout.  Pair some carbohydrates with that protein. The two work in harmony to increase your glycogen storage rates. Research also shows that taking in carbohydrate and protein together postexercise helps to reduce inflammation and can boost immunity.  If you delay calorie intake, you stay in a breakdown state. Your body won’t start repairing until you take in some food. Even if you eat enough in the rest of your day to meet what your body needs, not eating post-workout acts the same as not eating enough. And on days when maybe you’re running around and not meeting your total energy needs, properly fueling before and after working out can help you prevent going into a state of low energy availability.  Finally, if you’re planning to make diet adjustments, especially if you’re doing any sort of calorie reduction, consider implementing them outside of your workout fueling – your body will thank you!”

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