If any of you are embarking on a weight-loss program, pay special attention to protein intake, whether it be from meats, dairy, or vegetables. A new study, published in June, 2013 in The FASEB Journal, found that the current recommendation of 0.8 grams of protein/kilogram (g/kg) of body weight does not prevent muscle loss. In this study, they assigned three groups to either 0.8 g/kg, 1.6 g/kg (double the amount), or 2.4 g/kg (triple the amount). The 1.6 g/kg prevented muscle loss and there was no added benefit by tripling the amount. After the age of 35, muscle loss occurs as a result of aging, a process called sarcopenia. One can attenuate this loss by- you guessed it exercise; specifically strength work. This can be done in a variety of ways: body weight, weight training, or, my favorite, resistance bands. I have several videos in the archives on my website that can help you get started with bands. There is also a banner on the home page titled “Buy Bands Here” that will take you directly to the store. If you have questions on which bands to buy, you can contact me via email @ john@haveithealth.com.
Stay well, John R Blilie, M.S.