You Are Probably Losing Muscle

From age 30-70 we are losing 3-8% of our muscle per decade; after 70 it’s 12%. DON’T let that happen. Resistance training is a basic requirement for muscle growth. It stresses your muscles, bones, and tendons; providing a stimulus that causes your body to respond by laying down stronger structures. Two ingredients remain. Nutrition and recovery. With enough rest and adequate protein (1.6-2.2 grams of protein per pound body weight) the body will lay down more muscle.

When it comes to post workout protein supplements I almost always recommend a whey concentrate or isolate. They both have benefits. Compared to other proteins, whey (both concentrate and isolate) stands out for its rich myogenic (muscle building) profile of amino acids, promoting muscle growth and repair. The blend of fast-digesting whey with slow-digesting proteins (like casein) in a concentrate can provide a sustained release of amino acids, fueling your muscles longer. (Unfortunately whey concentrate contains lactose and is incompatible with those that have dairy sensitivities.)

I’d recommend taking 30-50 grams in one serving as taking in larger amounts have shown to have a more beneficial effect on muscle growth compared to taking in smaller amounts of protein throughout the day.

There are other proteins (such as plant based proteins) that you can take that will improve your recovery and stimulate muscle growth, but whey has the richest muscle building profile. Your best bet is one of:

Whey Concentrate: A balanced choice with slightly more carbs and fats, but packed with essential nutrients. It’s absorbed quickly, making it great for post-workout recovery.

Whey Isolate: More refined, lower in carbs and fats, and higher in protein per serving. It’s also fast-digesting, ideal if you’re looking for a low calorie protein source.

I will almost always have a post workout protein shake that contains 40-50g of protein, 5g creatine and 3g L-glutamine.