How Protein Helps Gain Lean Muscle and Fat Loss | Women Over 50
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- Опубликовано: 4 май 2023
- www.flippingfifty.com/womense... How protein helps gain lean muscle and fat loss for Women over 50. From the summary of experts on the What, When & Why to Exercise for Women 40+. Dr Stuart Phillips, Dr. Gabrielle Lyon, and JJ Virgin each contribute to the protein conversation with specific evidence-based content.
Food in general, and protein, specifically is emotional and driven by lifetime habits and beliefs. Try evidence for yourself. Use a smart scale to measure body fat and muscle mass. Track habits. Change them and do it consistently. Track again.
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Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50? You can still get in the best shape of your life, no matter your age!
Debra Atkinson - a 39-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology - created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50.
Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.
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From The What, When & Why to Exercise for Women 40+ online event www.flippingfifty.com/womensexercise
I found you by accident (I'm sure it was God who led me here). I'm 62 years old. Was ALWAYS fit and an avid runner until 2019, when I was in a horrible accident. The accident and Covid did a number on my fitness level. I was a 16/8 intermittant faster and was Keto'ish.....and the weight began to increase, no matter what I did. I am sooooo inspired to start weight training and upping my protein intake. Thank you for the valuable information you're providing. I genuinely feel like I can regain my health. 🙂
So happy to find your videos on my feed this morning, just turned 52 on 6/20, and have been a daily excerciser since mid 20s, walking pilates yoga strength training and only today have i learned where tabatas came from... I appreciate you and the many topics especially this topic i have much to learn 🤷🏻♀️👍😊
Thank you!! You have a great way of explaining things and painting great visuals for us.
Such a great way to track our protein intake and it is so much simpler than what we have been told in the past. Thank you, Debra.
I've been hearing, "eat more protein, eat more protein" for a few years now but you are the first person to clearly explain why that is important and the best way to do that. Thank you!
Great follow up to the videos! Super helpful information thanks!
I have learned so much from your videos. Thank you for sharing your knowledge!
I learnt so much from this single video - thank you!!
Thank you very much. You are always full of sound sensible advice.
Great info!
Do you have a video or a talk in the summit that addresses how many fat & carbs. Is there a formula for this as well?
Also and even more importantly is their a video or summit talk that speaks on how to calculate your total calories per day when you are weight training and active each day.
My struggle is chronic under eating bc I don’t know how to discern the appropriate number of calories to consume each day when doing training that is vigorous.
Thank you for ur generosity in sharing all this free information with the community❤️
Thank you for sharing. I gained so much information.
I am 54 and going through menopause now. I am in training to Achieve an Ifbb card. 194 lbs to 177.5 . 🎉❤. It's going well. Thank you for your guidance.
Thank you for being so articulate, and friendly- u help me sooh much!
Excellent, excellent video. Thanks so much.
Hi, would you consider doing a video on continuous glucose monitors? I'm 50 and seriously looking to incorporate a CGM into my life, but not sure which ones are best. Thank you!
Fabulous explanation!!!!
Question: Somewhere along the way I heard it said that large amounts of protein is not good for the kidneys. Can you speak into that?
Love your page and the content you put out. I’ve lost LOTS of body mass and have little to no muscles. Have had some health issues these 2 last yrs but the cure is to bring up my immune system and strengthen my body. I’d love to learn more about these kind of post you post, very informative. Thank you. Btw I’m 56
This is great! I am 52 and have been incorporating weights into my workouts and have been so hungry!!! 😂 I guess I need more protein! Thank you.
and fiber...
My best weight is 119 lb. That means 119g of protein. Normally I have 3 meals each with 40g per day. When I do strength workout early afternoon, I have Protein afterwards. Do I need less protein at that day for dinner, or the 40g like on a non exercise day?
Great 👍 video.
This was so insightful. How about protein intake post-hiit workout?
Do you have a video that addresses amounts of Fats, carbs and total calories per day?
Thank you
Question I am 61 years old. I work out with Personal Trainer 2-3 days a week for 30 mins. I am walking 5 miles as my cardo approx. 3 miles. I total approx 10K to15K steps about 5 days per week. I am on HRT. Check blood levels qtrly. BMI is still at 25 weight at 137. I have eaten 1700 calorie diet low fat low carb. and as low as 1000 calories per day. I can not get off the 10lbs to be at my ideal weight of 127. I loose 2lbs only to put it back on the following week or even in less time. what can i do differently to move the scale?
Great content Debra - thank you! I'm a 4'9.75" 78 lb 65-year-old and have been eating much more protein & doing a lot of strength training and now have muscles where I never had them my entire life!! Anyway, as tiny as I am, should I still get 30 grams of protein a meal? Since I use Cronometer, I sometimes end up with over 90 grams of protein because it not only counts the high-quality protein sources, it also counts the protein in sweet potatoes, arugula, nuts & collagen... but the actual protein from animals & yogurt is more around 70... what to do???
What if i need to fast to heal my hormones, blood sugar etc...do i still try to meet those protein goals?
I’m about to turn 60 and have only started hand weight workouts about 2 months ago. I’ve seen results and I’m excited! Also I cut sugar and most bread, and have upped my protein. I had never paid attention to protein before. But even with being purposeful with adding protein, and including a protein smoothie in the middle of the day, I don’t know how to get as much as this vid recommends. I’m 147…I can’t even reach the goal of 30 grams per meal! Please, what are easy ways to get a lot of protein? Another plus so far is that im rarely hungry and sleeping better, and more energy! Thank you….loving your videos!
I can tell you what I do. I use a plain bone broth supplement and a collagen powder in my macadamia nut latte every morning, that's around 40 grams. I add cinnamon, vanilla, stevia select( good clean stevia) I'll add matcha or cocoa powder too. I eat a lot of turkey, it has more protein, less fat for the calories. Just look up lean meats with the highest protein. I will usually eat 8 ounces, which is around 49 grams of protein. To that I add a cucumber dill Greek yogurt sauce with my collagen powder and an essential amino acid supplement and my seasoning adds around 20 grams of protein, the essential amino acid supplement helps with protein synthesis. I'll usually make a quick flatbread using bread flour which adds another 12 grams of protein.
I always add the essential amino acid supplement to my collagen powder because it's lacking those. I do use protein powder because it really isn't easy to eat tons of protein. I also use an app called chronometer, it's free and you can track your protein easily, it has a huge database. ❤💪
I have to do two meals because it’s so much at first.
I wait till I’m really ready to eat at 11 and cook a cup of protein pancakes 🥞 and have 4 egg whites and a whole egg scrambled and drink a whey protein powder supplement with collagen, 2 tablespoons of peanut butter powder 1/2 cup almond milk and water to thin it out.
That takes care of like 90g
I wait till I’m no longer stuffed about 5 pm and have 8 oz meat and a vegetable, and a glass of chicken bone broth
To get my 160g by 6pm
It gets hard to eat the same thing daily, that’s where some days I don’t reach my goal.
I just focus on eating all protein on those days…meat, bone broth, whey, peanut butter powder,
Turkey chili or
turkey with protein pasta spaghetti , or turkey, a spoon of black beans and 2 spoons of brown rice with a taco seasoning packet. Put cheese, tomatoes and sour cream.
Meatballs, marinara and cheese
3-4 tuna packs and 2-4 boiled eggs with less mayo, pickle relish, mustard and wrap in lettuce or have with a few ritz crackers. Pile it up big time on each cracker
Eggs.
@@lklein1804There is not à lot of protein and eggs and quite a high content of fat
@@L0ND0NMAN However, there are all the essential amino acids we need in eggs and cholesterol is vital for the brain to function effectively ( helps improving memory, learning, producing various hormones ).
Post menopause. 41. I have been having a little bit of carb with my breakfast and dinner is it wrong to have carbs in with breakfast? Just to help with sleep??
Thank you so much. I switched to a plant-based diet a month ago and I have been gaining weight in my abdominals. I am going to add fish and eggs back into my diet to see if that will make a difference. I am frustrated because I eat right and exercise and I am gaining weight. I am pre-menopausal too. Thank you
You might want to overthink the plant based diet😊
I'm 40 and post menopausal and recently started having high blood pressure issues. I weigh 118 lbs, and my healthy and ideal weight is 130 lbs. How can I put on weight in a healthy way?
Excellent, like Gabrielle Lion, would add Dr Sean Baker and dr Ken Berry, and especially dr Anthony Chaffe.
Thx for this video. Question: is it important to eat protein and complex carbs within a certain amount of time after an hour of exercise like BODYPUMP?
I’m 58 and teach 5x a week but my body isn’t toned or hold muscle like I used to with this level of activity. I tried intermittent fasting for about 8 mths but stopped and trying to get 40g protein each meal instead.
Wow- that’s depressing to hear
Very very helpful 😊
Glad you think so!
WOW, this is so helpful! Am about to turn 53, very tall and thin with little muscle my whole life, don't like the flab :( quit exercising about 4 years ago, picked up a tiny bit in March. YOU LOOK GREAT! Thank you!
BTW lost 17 lbs, cut out all wheat and lowered sugar (a lot)...My adrenals picked up from 6 to 14! Took 12 months!!
Chronic fatigue stopped in March! :)
So, meat protein is best, which is great because I love meat! But I'm trying to get my head around eating enough meat at breakfast. What about the protein in eggs, cheese, yogurt? Same as meat, or slightly inferior?
BTW, just recently found and subscribed to your channel, and you actually say things that I've either known intuitively or had strong hunches about for years. 👍
I have been looking for a smart scale, would love to have some recommendations. Thanks!
HTTPS://www.flippingfifty.com/resources top of page is my Amazon page and I share 4 / one for every budget!!
Such valuable information. Thank you🎉
TMI!
You recommend strength training only every 72 hours- what do we do for exercise the other days of the week? Can we do HIIT training or do we need to do absolutely nothing? Thank you
How 'bout cardio, golf, hikes, etc.
Love your videos..what's a good smart scale to purchase
You can find my favorites-4 recommendations for 2024 at www.flippingfifty.com/resources Just head to the Amazon store from top to bottom
Hi! What do you think about protein powder and greens powder?
I think for many they help with convenience. You have to know to look for as few ingredients as possible and know what ingredients are toxic. After 30 years of swearing I wouldn't, I created a product because women were using whey (dairy is inflammatory) and didn't realize it also had sugar and soy in it.. making them bloated, gassy and spiking blood sugar.
So what is your product?
would you please verify or nullify if a 57 yr old woman can only process a maximum of 30 grams of protein at one meal?
I love your channel I just want to ask I’m 5 ‘1” at the moment I’m 56.5 kg I like to get to at least 52 kg but I’m finding because of my height my calorie intake according to my height is much lower so when I try and eat for example 115-120g of protein a day plus vegetables I end up eating more calories than I need for my height so losing those last 4 kg it’s really hard. I do weight training three days a week at the gym and I’m lifting heavy and in between I do long walks or swimming and now have incorporated a couple of 10 second sprints.
So what’s happening is that my weight is stable but I’m getting muscle wastage if I cut my calories or don’t have many carbohydrates as I’m doing high-protein low to moderate carbohydrate and at times I can get extremely tired and find it hard to do my weight training ….I wish I was 5 foot 10 because I’m still lifting the same amount I of weight but I have to eat less calories…by the way I’m 63 help ! 😢
On those higher activity/intense days you may want to increase your intake a bit more. The fatigue points to a need for more carbs on those days. And be sure you are taking rest days... not all swims or walks should be long. 20-30 minutes of light work is recovery. a 60 minutes of brisk anything may be work interfering with your recovery... and you're underfueling. Your metabolism is slowing (the fatigue is a sign). Try varying your intake more. Locking down on low carb all the time rarely works. You're super active... feed your body a little better and see what happens. You don't want to lose muscle.. but fat. It sounds like youre measuring fat.. keep watching it.
@@Flipping50TV thank you so much 🙏
I'm 5'8" with a large frame. If my ideal weight is 140 lbs then I should be eating 140 grams of protein per day. That seems like an awful lot of protein. Am I mistaken in my calculations? Does that mean roughly 47 grams of protein per meal in a 3-meal day? Thanks for the great video! Very informative!
Yes, you’re correct, your IDEAL body weight in pounds = your DAILY protein goals in GRAMS. But to make it easier, instead of eating only 3 meals/day, aim for 4-5 or 5-6 (whatever works best for YOU) roughly about every 3 hours so that way you eat smaller amounts of protein per meal. Example: 140grams of protein/day divided by 5-6 meals/day = 28-23 grams of protein per meal.
Yes. I know it can seem like a big leap. If you want to lose weight, even more can be recommended while creating a reasonable calorie deficit and doing resistance training.. so you can preserve muscle
What if you're 60 and intermittent fasting, do you still maybe take a protein shake before or after your morning workout in the fasting time? Or just try to get it in during my 6 hour feeding window?
You break a fast, eat or do a shake before workouts!!
Maybe I missed something…I way 120 and feel that’s a good weight for me. If I need 120g of protein a day and you suggested 30g for breakfast, how can I possibly get 120g a day. I don’t think I could digest over 40g at a time and even that would require 40g at all thee meals. What did I miss in your explanation?
You want a minimum of 30 … not maximum of 30. So if I have 40-50 at breakfast… lunch and dinner or a snack high in protein easily supports you
Yes, you’re correct, your IDEAL body weight in pounds = your DAILY protein goals in GRAMS. But to make it easier, instead of eating only 3 meals/day, aim for 4-5 or 5-6 (whatever works best for YOU) roughly about every 3 hours so that way you eat smaller amounts of protein per meal. Example: 120grams of protein/day divided by 5-6 meals/day = 24-20grams of protein per meal. My perception is that she’s saying to have 30grams of protein for breakfast because most women have never focused on protein before and more of it during the day simply ensures that we get out daily goals in.
Sounds like I need to start eating my snacks with my meals
I am 5 feet tall 97 pound. I eat 4 meals a day. however, I cannot gain any weight. I eat a lot of food each meal until my stomach is full. I am 57 yo female, I believe I eat at least 80g protein a day plus doing resistance exercise at least one hours a day. I don’t know what else I can do to increase my muscle mass. From my my smart scale, my muscle mass is 72 pounds and it’s in the lower end.
Daily resistance training is likely too much. Additional protein and calories but I can’t say based on not knowing what your calorie intake is. The math doesn’t add up. 72 lbs muscle and weight only 97? Something is off here. Very unlikely this is accurate.
@@Flipping50TV yes, this is accurate from my smart scale. I have body weight of 97 lb, BMI 19, 21.3% of body fat, 72 lb of muscle mass, 4.6lb of bone mass.
What is an ideal protein breakfast?
There are lots of ways to do it! At least 30 grams but I prefer 40 or more … protein smoothies, leftovers.. make your own ground turkey sausage and veggies. Will always depend on you food sensitivities. Some can do eggs ( not daily.. that’s 5 eggs or combined with other proteins) and lower carbs.
At 11:23, a 128 lb woman would need the protein but in kg, not lbs, right? Not 128 oz of protein.
I’d think gms of protein
128 g of protein. The recommendation: 1g protein per ideal body weight in lbs. If you're at your ideal and want to maintain current muscle or gain muscle/strength it's 1g/1lb.
3 ounces of chicken is about 20 grams of protein. You can find lists of protein gram of food per serving on line
I am intermittent fasting. Is that good.
The best answer is .. is it working? It’s only… is it good for you? That’s important. Tracking energy, muscle mass, body composition. Sleep, to know . There are so many levels of fasting that it’s a broad question!
Getting almost 60g of protein per meal for my ideal is a lot. I’m finding it hard to get that much and still get enough veggies too.
If it’s a leap don’t jump there yet. We simply close the gap from where you are to adapt. There is definitely a satiety factor with protein
I thought you initially said 1 gram of protein per kg. 1 kg is 2.2 pounds. So that would be less protein for a 120 pound person.
1 gm per lb
Hi I do intermittent fasting so I skip breakfast n I eat my 1st meal between 11 and 2pm.. I'm about 155 lbs.. 5 ft 5 n a half. I'm 44 n I always strength train my upper body from home. Arms abs shoulders... every day.. I built good muscle in my arms n abs n when I eat after me fast I eat either salads with some meet or celery with tuna... that keeps me full n I go to bed about 730pm.. I have a bad habit of snacking while I'm in bed b4 I fall asleep n I eat chocolate n some chips n some vitamin gummys which have sugar.. I notice if I stick to 1 meal during the day I'm fine but I noticed if I eat till I'm full I gain weight.. I'm trying going back to keto cause I had gotten down to about 135lbs my goal weight is 125-130 which I was that weight my whole life till I got older and until I go back on keto and cut the sugar it seems that I can't lose alot of fat as fast as being on keto.. so I'm eating in a calorie deficit n I lose weight just a few ounces per day.. its so much harder to lose weight now compared to when I was younger but anyways my question is did I kinda break my metabolism in some way from being on keto? I was on it n made it a life style for over a year n was in ketosis for over a year straight...n when I went back on carbs I gained all my weight back. So do I gotta do low carb for the rest of my life? Ill keep weight training 💪 cause it gives me energy but I want my toned body thats currently hiding behind a few inches of fat.. but it seems so hard to maintain .. any advice?? And thank u for ur awesome channel 💗.. ps.. I don't take breaks as far as skipping a day with my workouts n I'm gaining muscle still. Should I take a days break or cuz if I do I gain weight.. so what do u suggest that may work to lose the fat faster.. n I start my fast after I'm in bed n after I'm done snacking about 730pm. Till between 11am -2pm thats when I break my fast. I been hearing doing water fasts r great to detox the body I'm thinking about starting a water fast or liquid fast n just drinking protine shakes till I'm at my ideal weight but how do I maintain my goal weight after Aliquippa fast with out gaining weight back from eating again? I heard fasting doesn't start to hurt the metabolism if u do it like every other day or id u do it repetitively like weekly or every few days.. but keep the protein coming in the form of shakes. I drink adkins shakes which have 15g of protein each plus many vitamins in them and I drink the Walmart brand which has 30gs of protein in each one also with alot of vitamins...
Juice fasting usually resets my metabolism. I lose very slowly while juice fasting, but it does some great things for me if I fast about 4 weeks or longer.
If you’re open to plant-based, nobody gets the weight off as fast as Dr. Joel Fuhrman does with his Nutritarian Diet.
Also, maybe do some genetic testing? I learned that I do best with carbs and fat. Adding protein powder can halt my weight loss.
Also, detoxing can help. Your body needs fat cells to store toxins, so if you can get rid of those toxins, the fat can go away. A FAR sauana can be really helpful.
Good luck to you!
I don't think I heard the answer to how much protein needed per day. I just watched a video where you said 30 grams a day, then you made a breakfast with the entire 30 grams, so now this video sounds like *insert the number of grams for our individual needs, let's say 30 grams* but is that per meal (bfast and dinner) or per day. You say snacking on high protein foods doesn't help, but then you say have "some" protein during the day to keep levels up. I am totally confused. :/
30 g minimum a meal. A day = your weight in lbs = grams to maintain ( and keep muscle) more protein if dieting and in a calorie deficit
Do we need to take dhea
You may. We test, don’t guess. So youre sure and sure how much you need
If I eat too much protein my blood sugar spikes ! I like Mike Mutsel from high intensity health who advises a minimum of 1.2 to 2.2 times your ideal body weight in kilograms of protein per day ! For example if my ideal weight range is 120 pounds ( I’m very petit height ) that 54 kilograms multiply that by 1.2 to 2.2 that’s the total protein in grams per day ! 64 grams to 108 grams per day !
Type of protein, order of foods and your sleep/stress also will influence. A Cgm might be helpful for you.
So if I am 70 kg,I should have 70 gr. Protein a day?
Your lbs = grams a day. so convert. 2.2x70= closer to 140 if that’s your ideal
❤❤❤❤❤
Can I take protein shakes rather so I know I'm getting it.
If so how much should I take. I am 60 and my weight is at the heaviest 69 kg. I used to be arroud 57kg.
Perfect Aminos? First things in the morning since I don’t like a large “protein meal” first thing In The morning
The Healthy Emmie channel says animal products make estrogen and progesterone go out of wack, up and down, so to stay away from them. Is this true? She was talking about during menopause. Confused about all this and don’t know who to believe.
Opposite actually. Animal protein is most beneficial for hormone balance and allows you to keep carbs lower - which supports your insulin levels peri, menopause transition and post menopause. Without adequate protein from the fewest carbs and calories… hard to maintain best body composition
@@Flipping50TV thank you! I appreciate your channel. I’m learning a lot.
What should i eat for breakfast
high protein and low carbs!
How tall are you?
Why do you ask?
I need to gain muscle but really don't want to lose weight
Hi if iwas u I'd do muscle training with light weights n work ur way up but start with like 5 lbs weights.. there's tons of videos on RUclips that u can watch so u know ur doing it with the right form.. . N if u don't wana lose weight make sure ur not in a calorie deficit.. eat the recommended amount of protein and carbs so u don't start losing fat.... just my personal opinion..lol.. I do weight training every day n it took a while but I have good muscle mass in my upper body like arms n abs.. n I go to the gym for my legs... but I'm also trying to lose a lil body fat so I look n feel like I don't my normal weight which is around 130lbs... I'm currently at 155lbs since I went off keto n started eating sugars again.... but good luck on ur journey 💓
Easy for you then! It's when people are trying to diet to lose that they also lose muscle that harms metabolism and sets them up for weakness
I feel best eating meat for protein
You are absolutely stunning, BEAUTIFUL
How do vegans get enough protein without getting too many calories? 🤔
It’s extremely tough. Many are eventually encouraged by docs (especially if insulin resistance is an issue) to incorporate animal protein. For those who don’t, essential Amin acid supplements are often a strategy that change’s results fir the better
@@Flipping50TV ok. I’ll incorporate a Blue Zones approach, add a little olive oil, sardines and eggs. And pea protein and legumes, and exercise
Bullshit go to the point
Thanks for taking time to comment