Nutrition and Wellbeing Class - Recipe Booklet

Eating to maintain muscle as you age

It is important to pair the nutrition principles in this section with an appropriate training stimulus in order to maximise results. Perform three resistance training sessions per week mixing ‘heavy’ and ‘light loads.’ If you need advice designing a training program, or you think you need a personal trainer at this time, please speak with the fitness staff in Chuan Body + Soul.

Now, please find your weight in kilograms by measuring yourself first thing in the morning before food and fluids.

1.

Ingest 1.2 grams of protein a day, per kilogram of body weight. Evenly distribute meals into ‘protein boluses’ of around 0.4 grams per kilogram of bodyweight a day.

2.

3.

Consume protein within 2-3 hours before bed.

Let’s take a female who weighs 65 kg and estimate her protein intake for the day. • 65 x 1.2 = 78 So the target for this individual is roughly 78-80g of protein a day. Now let’s calculate how much this female should ingest per meal: • 65 x 0.4 = 26 So the target amount of protein per meal for this individual to ingest is roughly 26g.

Two important things to consider:

1.

Is there a source of protein on your plate at each main meal? If you snack, is there a source of protein in your snack?

2.