Read on to find out how protein and No Yolking™ 100% Egg White Protein Powder can help you meet your health goals and maintain muscle mass as you age.
By: Kerry Foreman, Owner and Founder of Muskoka Mornings®
As we age, meeting our fitness goals often becomes tougher. Muskoka Mornings® is here to help break down why this happens and how to work with your aging body to ensure you can remain active, gain muscle mass, achieve your fitness goals, and so much more!
Move Your Body
As we age, many of the biological processes that turn exercise into muscle-building become less effective. Consuming inflammatory foods, mainly sugars, causes the glycation (or hardening/breaking down) of collagen, which not only makes us look older but degrade our joints and ligaments holding our muscles in place. The result is more aches, pains and mobility issues.
However, this shouldn’t discourage you as there are still so many effective ways to exercise (while eating a healthy diet) that will help you increase or maintain your muscle mass and ensure overall optimal health.
One great way to see results while minimizing the risk of injury is lifting less weight. If your muscles are aching when lifting heavy weights, rest assured that we can still get a very good workout while using less weight and doing more reps. This way, you’ll still be able to gain muscle mass while ensuring you don’t injure yourself.
Similarly, activities which require less weight are another great way to stay active after 40 years old. Yoga, pilates, and aqua fit are just a few great examples that are usually easier on your joints. On top of keeping you active, these types of classes are also a great way to meet like-minded individuals who can relate to some of the fitness struggles that come as we age.
Another thing to keep in mind as you age, is that maintaining IS gaining. By this I mean that if you could do 30 push ups at age 30 and can still do 30 push ups at age 40, 50 and so on you’re doing great! Usually our strength peaks around age 30 and then begins to decline from here. So being able to keep up with your previous personal bests is something to celebrate.
Fuel Your Body with Protein
Along with figuring out a workout program that works for you, you will need to focus on getting enough protein to help your muscles grow. It is good to aim to get about 0.7 grams of protein per pound of body weight.
A great way to get in some extra protein is using our No Yolking™ 100% Egg White Protein Powder. Did you know that No Yolking™ has all 21 amino acids? It has the building blocks to make collagen, too! You can easily mix this protein into a variety of drinks and meals.
With the warmer weather quickly approaching, a great way to add protein into your day is with our delicious and refreshing Feel Good Super Smoothie or our Cranberry Mocktail. Swap and change up ingredients like cinnamon, ginger, pure cacao or cocoa, nutmeg, vanilla and coconut water for hydration. Both of these refreshing drinks will cool you down while allowing you to meet your protein goals and ensuring you’re building muscle and allowing your body to recover after your workouts. Along with being delicious and refreshing, these drinks also allow you to add a variety of good supplements into them for even more benefits. Try adding MCT oil to help make ketones to fire up the mitochondria’s effect of burning fats making it ideal for weight management and brain health while giving you an added boost of energy.
For more protein-filled recipe ideas using No Yolking™ 100% Egg White Protein Powder visit our recipe page.
Resources
https://www.washingtonpost.com/health/2022/02/12/muscles-aging-weaker-physical-exercise/
https://muscleevo.net/building-muscle-after-40/
https://www.healthline.com/nutrition/mct-oil-benefits#
