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Staving off muscle loss is vital if you hope to race well into your prime. Sadly declining muscle mass as we age is unavoidable; however, you can prolong it as long as possible if you take the right approach to your fitness and diet. 


High-intensity training and appropriate recovery are essential to training if you want to slow muscle loss. Additionally, proper protein intake can dramatically affect muscle loss and aid in recovery after training sessions. Sadly many people underestimate how much protein they need, especially as they age. 


So, how much protein is necessary?


The Best Protein Amount When Training 

The recommended protein intake for adults is 0.8g of protein per kg of body weight a day. This number increases to 1.4g-1.6g of protein per kg of body weight a day when training or recovering from injury.


To convert your weight in pounds to kilograms, use the formula lb/2.2 = kg 


So 185 pounds / 2.2 = 84 kilograms 


So for injury recovery or training day, 84kg x 1.4g = 117.6g a day on the low end. 


On the high end, 84kg x 1.6g = 134.4g on the high end. 


The Best Timing for Protein Consumption

 It’s important to split up your protein intake into 4-5 meals a day because the body can only digest and use a certain amount. So aim to have up to 40g of protein during each meal. Also, look to have protein within an hour after training for maximum effectiveness. 


The Best Protein Sources

It’s important to consume protein free from lots of chemicals or preservatives. This means whole foods like meats, eggs, beans, and nuts are the best protein source. 


You can also find great protein powders if it’s challenging to eat enough protein simply through whole foods. Whey protein is a byproduct of the cheesemaking process. It is excellent because it is high in Leucine, the amino acid necessary for muscle repair and growth. 


Casein protein is also a byproduct of dairy and is very effective if taken before sleep because it digests slowly, allowing you to recover as you sleep.  


Plant proteins can be effective, but higher amounts are needed to impact recovery. 


Remember, when using powders, be aware of the quality of the ingredients you purchase. 


Examples of Whole Food Protein Sources:

Chicken Breast 25 gm 

Salmon 25 gm 

Tuna 27 gms

2 eggs 14 gm 

Almonds 6 pm 

Oats 11 gram

Cottage cheese 11 gm

Beans/lentils 15 gm 

Yogurt 8 gm 

Quinoa 8 gms


If you are looking for guidance for the optimal diet as you train to maintain muscle mass, Schedule a Call with a HUB team member today. We’ll help review all the factors involved with your diet, training, and recovery so you can continue racing well into your prime while others are hanging up their racing cleats! 


Be the Best U!