That is the title of an attention-grabbing latest e-book by Gabrielle Lyon, MD. in regards to the essential hyperlinks between consuming and exercising for muscle well being, and general well being. Common resistance train is essential to maintain our muscle groups robust and wholesome. However we additionally require sufficient dietary protein. I agree with the significance of each of those rules.

Dr. Lyon’s prescription for protein is on the excessive aspect which can be controversial. I’ve talked about protein necessities right here and agree that whereas Advisable Each day Allowances for protein my be enough to stop deficiency, they’re probably too low to stop muscle loss with ageing (sarcopenia). Protein suggestions have been revised upwards to stop sarcopenia in older adults as I mentioned in that earlier put up, however even the elevated advice is for about 0.5 grams of protein per pound of best physique weight. Dr. Lyon’s recommends twice that, which is nearer to the quantity cited by bodybuilders. She additionally emphasizes the significance of animal protein as a result of it has a extra full profile of important amino acids. However as I’ve additionally beforehand lined, a greater amino acid profile will also be achieved from plant meals by correctly combining them. Most top quality protein dietary supplements produced from plant sources have finished this combining. There’s the legitimate argument that protein from plant sources could also be considerably much less bioavailable, so these relying solely on vegetation might have to extend their consumption to compensate.

Studying this e-book made me “audit” my very own consuming and I discovered I don’t at all times hit the 0.5 grams per pound suggestion. So even when I’m undecided Dr. Lyon’s higher quantity is critical, I used to be impressed by her e-book to bump up my protein consumption. Will probably be attention-grabbing to see over the following month or so if this helps me get a bit stronger. I’m happy to have maintained my power and muscle mass as I’ve entered my 70s, however it could be good whether it is nonetheless attainable to enhance reasonably than keep.

Dr. Lyon’s proposed food regimen works out to be protein on the excessive aspect, reasonably low fats, reasonably low carb. I do agree that protein shouldn’t be specified as a proportion of complete energy. As a substitute, it must be estimated primarily based on so many grams per pound of best physique weight as mentioned above. The energy from protein (which is 4 energy per gram) is then subtracted from the full calorie goal, and the rest divided up between carbs and fats. I completely agree along with her that “junk” carbs must be prevented as a lot as attainable. For sedentary individuals she additional suggests decreasing consumption of starchy carbs, even more healthy ones from entire meals, which can be a extra controversial suggestion. That is primarily based on her concern that blood glucose from a meal with extra carbs might not be cleared quick sufficient. She additionally would extremely advocate that we not be sedentary!