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Over 40 and Lift Weights? Eat More Protein

The British Journal of Sports Medicine has published a review that definitively points to protein as the building block of more muscle. According to this comprehensive review, people who want to be physically stronger should lift weights and eat more protein. This is especially true for people who are over 40. However, there is a caution in the review, explaining that there is a limit to the benefits that protein has. Through the review, they concluded that any protein works on a similar level of effectiveness. By studying 49 past experiments that reviewed different types of protein in both men's and women's diet correlating with their weightlifting, they concluded that protein plays a big part in building muscle. It was found that men and women who ate protein while weight training developed muscles that were larger and stronger. The statistical results were as follows: 10 percent for strength and 25 percent for muscle mass. The researchers also calculated precisely how much protein intake was needed on a daily basis to achieve these results. The answer was 1.6 grams of protein per kilogram that you weigh. Beyond this specific measurement, more protein did not equal more muscle. However, it is worth noting that this number required for daily protein intake is considerably higher than the regular federal recommendations of 56 grams a day for men and 46 grams for women. While there are still more studies to be done on the correlation between weightlifting and protein intake, it's safe to say that eating a balanced diet including protein will help you gain muscle.

Author: ChiroPlanet.com
Source: Br J Sports Med. 2018 Mar;52(6):376-384.