According to a study published in the American Journal of Medicine, elderly people with the most muscle mass had a 20% less mortality rate during a 10-16 year follow up than those who had little muscle mass. The importance of building muscle mass has to do with the relationship this has with one’s ability to burn calories. The fact is the more muscle mass you have, the more calories your body will be able to burn. Better metabolism has a host of benefits that everyone should want to have. The good news is it’s never too late to start building your muscle mass. Here are a few tips on how to do that.
1. Increase Protein and Vitamin D Intake
The value of having enough vitamin D in your body lies in its ability to prevent muscle loss which in turn increases muscle strength. The more one ages, the more protein is needed in order to maintain muscle mass. Just how much is needed? Depending on one’s body weight, the following dosage is recommended:
Until age 70, 600 IU of Vitamin D increased to 800 IU after 70. When it comes to protein, 0.8 grams a day for each kilogram of weight until the age of 65 increased to 1-1.2 grams per day after 65. Food such as salmon and sardines are good sources of vitamin D but getting a supplement is often the more reasonable choice.
