Auntie Jane pops down to the studio for a chat about general health and fitness as she has now retired and is looking to keep some of that muscle mass to avoid falling apart on her casual hikes with the girls. After a quick talk it becomes apparent that as the years have gone by, her diet has taken a turn towards carbs and fats, while protein has been horribly neglected. When I ask whether she'd consider introducing a whey protein drink into her routine she promptly lets me know that she doesn’t believe in supplements.

 

This is a funny statement to me, it’s almost like telling me that you don’t believe in airplanes and iPads, and that cheese is also a supplement because it is processed. But now Auntie Jane is stuck with a dilemma, she needs at least 1.5g of protein per kilogram of body weight per day in order to hit her base minimum protein requirement and is not keen on eating too many chickens because…Easter eggs. So the need to find alternative high protein sources becomes imperative and cannot be overstated in order for her to hit her minimum requirement. Introducing protein into not only Auntie Jane's diet but for anyone that is not getting enough protein can be done by finding the right foods and placing them strategically throughout the day. An easy example would be some Greek Yogurt and a couple of eggs added to breakfast, or a cup of oats which contains about 26g of protein which is not bad at all. Cottage cheese and broccoli are easy add-ins for either lunch or dinner and you can make it with quinoa, lentils washed down with a glass of milk.

 

Not having enough protein means your body will slowly lose its muscle mass. This may not seem like a big deal now but as you get older your chances of osteopenia or even worse osteoporosis will increase substantially. Plus, your ability to be more self-sufficient will decline if you start struggling to open up a bag of chips or deadlift a 6-pack of beers off the floor.​

 

So, in order to keep what muscle mass you have for as long as possible or even potentially add a few more pounds you will need to keep your protein up and add in some resistance exercises. These simple changes can make a significant difference to your well-being as you get older. Trust us - you'll thank us for it later!

 

Are you struggling to put together (or stick to) a fitness and nutrition plan? Call us up for a chat about how we can adapt your training to fit your lifestyle.