Holla Empowered People!

Yesterday was my 43rd birthday, and as I blew out the candles on my cake, I reflected on my health journey. Staying strong, active, and vibrant is a top priority for me, especially as I move further into my fabulous forties. Maintaining muscle mass is crucial for overall health, functionality, and feeling great every day. So, let’s dive into some fun and effective strategies to build and maintain muscle mass, with a special focus on the power of protein supplementation!

Building and keeping muscle isn’t just for bodybuilders

It’s essential for everyone, especially women over forty. Here’s why muscle mass is so important:

  1. Rev Up Your Metabolism: Muscles are like little engines that keep our metabolism humming. More muscle mass means a higher metabolic rate, helping with weight management.
  2. Boost Bone Health: Strong muscles support strong bones, reducing the risk of osteoporosis.
  3. Stay Independent: Muscles make everyday tasks easier, from carrying groceries to playing with kids and grandkids.
  4. Ward Off Chronic Diseases: Adequate muscle mass is linked to a lower risk of conditions like diabetes and heart disease.

Resistance training is your best friend

…when it comes to building and maintaining muscle. Here are some tips to make your workouts fun and effective:

  1. Start Simple: Begin with bodyweight exercises like squats, push-ups, and lunges. As you get stronger, add weights or resistance bands.
  2. Progress Gradually: Increase the weight or resistance over time to keep challenging your muscles.
  3. Consistency is Key: Aim for at least two to three resistance training sessions per week, but start where you are at now and work your way up!
  4. Mix It Up: Variety is the spice of life! Include different exercises to target all major muscle groups.

Eating right is just as important as working out

Here’s how to fuel your muscles:

  1. Calorie Count: Make sure you’re eating enough to support muscle growth, especially if you’re active.
  2. Balanced Diet: Fill your plate with lean proteins, healthy fats, and complex whole food carbs.
  3. Hydrate: Water is vital for muscle function and recovery.

Protein is the building block of muscles

For women over forty, protein supplementation can be a game-changer. Here’s why and how to do it right:

  1. Protein Needs Increase: As we age, our bodies need more protein to maintain and build muscle. Protein synthesis declines, meaning our bodies are not as good at absorbing and utilizing protein as we used to be, so we can up our chances of availability with supplementation.
  2. Convenient and Effective: Protein supplements, like whey, casein, or plant-based proteins, make it easy to get enough protein. On the go, anywhere, anytime!
  3. Overall Intake Matters: While timing can help, what’s most important is ensuring you get enough protein throughout the day. Our bodies can store amino acids (the building blocks of protein) in pools, so focusing on total daily intake is key so you have it when you need it.
  4. Choose Quality: Opt for high-quality protein supplements with a complete amino acid profile and minimal additives. Make sure you enjoy it! If you buy things you don’t use because you don’t like the way they taste, they are useless regardless of how healthy or “clean” they are.

How much protein do we need?

The general recommendation is around 0.8 grams per kilogram of body weight per day, but if you’re regularly lifting weights and train, you might need 1.2-2.0 grams per kilogram. Consulting with a nutrition professional can help you find the perfect amount for you.

Extra tips for muscle maintenance

  1. Prioritize Recovery: Give your muscles time to rest and rebuild with adequate sleep and rest days. Rest can include gentle activity, play and fun. It doesn’t have to be full on nextflix and chill.
  2. Stay Active: Complement your resistance training with other activities like walking, yoga, or swimming.
  3. Monitor Your Progress: Keep track of your workouts and nutrition, and listen to your body to make adjustments as needed. Consider consulting with a fitness professional who can help you reach your goals and hold you accountable!

Building and maintaining muscle mass over forty is not just about lifting weights—it’s about living a vibrant, energetic life. With consistent resistance training, proper nutrition, and the right protein supplementation, you can stay strong, healthy, and full of life. So, let’s lift, laugh, and love our way to a fabulous, fit future! Here’s to celebrating many more birthdays with strength and joy!

High Fives,

Coach Christine

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christine with birthday cake

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