Sarcopenia begins in your 30’s. 

Sarcopenia (noun): Loss of muscle tissue as a natural part of the aging process.

Strength training is extremely effective for preventing sarcopenia. Resistance (strength) training effects the neuromuscular system, protein synthesis, and hormones, which, when not operating normally, work together to cause sarcopenia.

Research shows that in order for exercise training to be effective in preventing sarcopenia, proper nutrition must be in place. And as women age, we may need to consume even more protein to maintain proper levels that reinforce muscle mass.

What’s the difference between fat loss and weight loss? 

When most women lose weight, they also lose muscle in the process. This is due to over exercise, crash diets and a lack of female-focused nutrition that includes adequate protein intake.

Are You Consuming Enough Protein to Achieve Fat Loss and Prevent Muscle Loss?

The most effective way to know what amount of protein is adequate for you is to complete a body composition test. The InBody assessment removes the guesswork by telling us exactly how much lean muscle mass you have (skeletal muscle mass), so we can determine how to feed the muscle and starve the fat. 

With the results from your InBody reading, multiply your skeletal muscle mass by 1.25. As a starting point, this is how many grams of protein you should aim for each day, just to maintain your current muscle tone. If your goal is increase muscle tone, you need to consume even more!

We prefer that you get protein from whole foods, but sometimes it may be challenging to get enough. That’s why we suggest occasional protein supplementation with whey protein isolate. We like to use Isopure 40 gram protein drink because it’s convenient, with 100% of it’s calories coming from pure protein, zero sugar and zero fat.

With Isopure, there’s no need to carry around shakers or mix powders, it’s grab and go, and it’s available at Rodsquad Women’s Fitness in east Boca Raton. Tone up, girls!