Good Lifestyle

The most effective way to maintain a quick metabolism and stay slim when you are over 40 years old, it's building a lean muscle mass. But your efforts can get stuck in a rut when you are unsure to train or the amount of chicken breast you should dig into post-workout. To erase part of the confusion, university researchers have published an understandingto study in theBritish newspaper of sports medicine This answers secular questions as to whether protein and weight training are as effective as they are often lifted.

Researchers examined previous studies that included a total of 1,863 men of a variety of ages and fitness and discovered that, indeed, people who eat more protein and trained weights have gained muscles stronger and more important, especially as they grew up. And people who have increased from their protein consumption have increased their strength by about 10% and their 25% muscle mass compared to control groups.

So, what is the Goldilocks area for your daily protein intake? Despite the low recommendation of 50 grams-2,000 Calories of the FDA per day, researchers confirm that 1.6 gram of protein per kilogram (or 2.2 pounds) of body weight is ideal. So, if you are a woman weighing 150 pounds, you must consume about 109 grams of protein, according to this study.

"We think that, for the purpose of maximizing muscle strength and mass with resistance training, most people need more protein," said the student doctorate and the Rob Morton head of study, according toThe New York TimesBy adding that this is particularly true for middle-aged and elderly weight coaches that lacked most of the proteins of the studies examined.

In addition: go over the 1.6 grams of protein per kilogram, the recommendation did not result in gaining more muscle. And any type of protein source - from the plant base and whole powders and foods, have proved to be effective in lean muscle. In what was probably the most shocking result of the analysis, the researchers also discovered that the consumption of protein at any time of the day produced similar gains when compared to the protection of cooking proteins. After hitting the weight rack.

Now that you are inspired to book a fitness class and get off lean meat, discover our40 healthiest foods if you have more than 40 years do on your diet.