2. Opt For High Protein Foods
Protein is often thought to be “what you need to get bigger” or “fuel for your muscles” but actually, there’s more to it than just that.
Firstly, protein has a higher thermic effect of food (TEF) that your other two macronutrients (carbs and fats) with TEF for protein being ~20-30% whereas for carbohydrates it’s ~5-10%, and for fats ~0-3%. What does this mean? It means your body requires more energy from your body to process and utilize protein, or in simple terms, you will burn more calories than if you had the same caloric amount via carbs or fat. Obviously, this effect won’t be significant enough for you to start pounding a thousand extra calories a day via chicken breasts or protein bars, but having meals more focused on protein will not only provide your muscles the nutrients they need but help you burn a little bit more calories daily.
Secondly, protein is generally under-eaten and it’s understandable as the more palatable options for food out there is usually a combination of carbs and fat with minimal protein. However, the satiety factor of protein is also overlooked. People often tend to think that to be more full you need to have more vegetables as they are high in fiber. While this isn’t incorrect they’ve left out protein as another satiating source of food and many studies have reflected exactly this. Lean protein and fiber is thus a great one-two punch when you’re fighting hunger, and something to try and lean towards when choosing what to eat!
The greatest loss of muscle mass comes from fast-twitch muscle fibers in the lower body, which is your centre for power, balance, and strength.
Muscle and bone are inextricably linked: decreasing muscle strength leads to a weak, vulnerable skeletal system; a reason bone fractures are common in the elderly.
