Osteopenia, 2015(2011) DEXA scans on same scanner: Spine -2.1 (2011 was -2.3 so it improved), hip -1.7 (-1.6). But I need to stay alkaline.
mala wrote:I have osteopenia & am otherwise apparently healthy, busy life including sometimes complex tech trouble-shooting, reasonably physically active (wiry nervy-energy type, was hyper-active, now stuffed by days end).
Thoughts welcome, how to proceed?
mala wrote:I get very tired from any weight work, even at my modest level.
[emphasis added]Using databases of published research, they looked for experiments that had lasted at least six weeks, included a control group and carefully tracked participants’ protein intake as well as the eventual impacts on their muscle size and strength.They wound up with 49 high-quality past experiments that had studied a total of 1,863 people, including men and women, young and old, and experienced weight trainers as well as novices. The sources of the protein in the different studies had varied, as had the amounts and the times of day when people had downed them....those who did ramp up their protein gained an extra 10 percent or so in strength and about 25 percent in muscle mass compared to the control groups... the sweet spot for protein intake, which turned out to be about 1.6 grams of protein per kilogram of body weight per day...."We think that, for the purposes of maximizing muscular strength and mass with resistance training, most people need more protein” ...says Rob Morton, a doctoral student at McMaster who led the study.
That advice holds especially true for middle-aged and older weight trainers, he says, almost none of whom were getting the ideal amount of protein in these studies...it made no difference if the protein was solid or liquid, soy, beef, vegan or any other.
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