Building Muscle After 50: The Essential Guide

building muscle after 50

Key Points: It’s never too late to build muscle and strength. You can build muscle no matter your age. A proven strength training program for building muscle after 50 is to lift two or three days per week, doing 10 sets per muscle and week, with about 8–15 reps per set. Eat a healthy high-protein … Read more

Whey or Soy Protein for Building Muscle?

whey soy

As most protein supplement connoisseurs know, whey protein and soy protein are two of the most popular choices on the market. Of course, they share similarities and differences. Athletes and fitness enthusiasts who want a convenient source of protein to aid in their training efforts use them both. We know that getting enough protein is … Read more

Glycogen: The Best Fuel for Your Muscles

glycogen

Glycogen – Key Points: Your muscles and your liver are your two main stores of glycogen. You fill them up by eating carbohydrates. Your body prefers to use muscle glycogen to fuel intense workouts and other demanding physical work. Liver glycogen keeps your blood sugar stable when you don’t eat, like when you’re sleeping. The … Read more

Protein for Strength Athletes and Bodybuilders

protein

Key Points: Protein is the most important nutrient for building muscle. Protein is made up of amino acids. Out of these, you need to get enough of the 9 essential ones through your food. The average person needs at least 0.8 grams of protein per kilogram of body weight and day. Preferably 1.2 grams per … Read more

Protein Intake: How Much Protein Should You Eat per Day?

Daily Protein Intake

Key Points: If you lift weights, your daily protein requirement rises. In the short term, this happens because your body needs more protein to repair itself after training. In the long term, it is because you need more protein to maintain your larger muscle mass. The recommended dietary allowance (RDA) of protein is 0.8 g/kg … Read more

Soy – Healthy Alternative to Meat or Toxic Hormonal Disruptor?

soy

Soy, soybeans, and soy protein: muscle-building alternatives to meat, healthy legumes, or hormone-altering cancer beans? Few foods are as controversial as soyfoods. As always is the case when it comes to controversial stuff, the truth is entirely black or white. Soy means different things to different people. For the weight-lifting fitness aficionado, soy protein for … Read more

Is It Important to Eat or Drink Protein Quickly after Training?

Protein after Workout for Muscle Growth

Key Points: No, it’s not important to consume protein quickly after a workout. This is true despite the fact that your muscle protein balance is negative until you consume protein. A meta-analysis found no difference in muscle growth or strength between groups consuming protein within one hour before or after strength training, and groups who … Read more