Being plant-powered doesn’t mean you have to miss out on muscles. When it comes to building muscle in adults over the age of 50, a major focus on diet and nutrition is needed to help the process. This is why a plant-based diet pairs so well with a muscle-building exercise regime for older adults.

Not only do plants contain protein in volumes high enough to result in serious muscle growth, but they also contain a much more diverse range of nutrients than animal protein does.

Despite numerous studies proving this, some people remain unconvinced that plant protein is as effective as animal protein. If you keep reading, you’ll change your mind!

Why it’s harder to gain muscle with age

For every ten years of adult life that goes by, we lose approximately ten pounds of lean muscle.

That might sound scary at first, but here’s the good news too. Everyone is capable of gaining muscle, no matter how old they are. The only thing that shifts with age is that the body tends to become more resistant to major changes, which makes the process of building muscle a little more laborious.

You see, when your muscles are activated through exercise, the brain produces a signal to trigger the processes that facilitate muscle growth. In a young person’s body, this signal is very strong. But with age, it becomes weaker, which results in slower muscle growth.

So, even though older and younger people grow muscles in the same way, the speed at which that happens declines with age. In addition to this, many of the natural physical processes that the body relies on to generate muscular growth also diminish over time, making it harder for older adults to develop and retain lean muscle.

Fortunately, that does not mean gaining muscle in your mature adult years is impossible. In fact, far from it. Even if you started exercising today for the first time in over a decade, focused, regular exercise and the right diet will result in conspicuous muscular growth.

Plant protein is just as effective as animal protein

Let’s talk protein. When it comes to building muscle, protein is the key to unlocking much faster, more effective results. This is because protein contains powerful amino acids that help repair, strengthen, and maintain lean muscle.

You can work your muscles every day of the week. But if you’re not consuming enough protein, you won’t see the results you want. A diet high in protein is essential.

Fortunately for all the vegetarians, vegans, and flexitarians out there, plant protein produces the same muscle-building effect as animal protein. So, why do so many people still think animal protein is the more effective of the two?

Well, it’s got to do with quantity. Generally speaking, you will find higher concentrations of protein in animal-based products than in plant-based ones. For example, a 100g serving of beef contains 26g of protein, whereas a 100g serving of pinto beans has 21g.

All this means is that you’ll have to eat bigger portions of plant-based food to keep your protein levels high—or simply make use of the many plant-based protein powder alternatives on the market.

But there’s another benefit to making plants your primary source of protein. By centralizing fruits, vegetables, nuts, seeds, and grains in your diet, you will reap the rich nutritional rewards they carry.

Vitamin C, potassium, zinc, and dozens more are all critical for muscular growth, and you won’t find them in such high volumes anywhere else. Some of the best natural sources of plant protein include:

●  100g hemp seeds = 30g protein

●  100g pinto beans = 21g protein

●  100g natural peanut butter = 25g protein

●  100g chickpeas = 19g protein

●  100 chia seeds = 17g protein

●  100g lentils = 9g protein

●  100g black beans = 9g protein

●  100g tofu = 8g protein

How much plant protein does a person need in order to facilitate muscle growth? Well, it depends on how much you weigh. If you want to boost your muscle gains, you need to consume 1.5g of protein for every 1kg that you weigh, every day. Otherwise, a standard daily intake of protein sits around 50g. You can either consume your protein in the form of meals or opt for a plant-based protein powder in your smoothie. The best time to consume protein is just after working out, so you’ll want to include it in your exercise schedule.

See also

How to gain muscle regardless of age

What do plant protein and age have in common? They are both deeply underestimated.

There are loads of great reasons to start the process of strengthening and growing lean muscle, especially as an older adult. The stronger you are, the easier it will be to stave off common physical ailments, prevent and limit the impact of injuries, and experience a better quality of life.

However, picking up a consistent exercise routine as an older adult can feel like a daunting task, especially if it’s been a while since you last committed to one. But with a little bit of research and determination, anything is possible.

To build muscle mass, you need to participate in regular, high-intensity physical activity. By far the most effective way to do this is through weight-lifting. However, any form of exercise that involves endurance, resistance, and strength training will contribute to muscular growth.

It’s recommended that people engage in high-intensity exercise at least three days a week to see results and each session should last between 20 to 30 minutes. More regular sessions are even better, but it is important to let your body rest in between too.

Eat and exercise to get lean muscles

Even though building muscle becomes more difficult with age, it is still absolutely possible—and plant protein is fully equipped to produce the results you seek. Whether you get your protein from plants or animal products, what matters most is that you’re consuming the right quantity every day.

When you combine a protein-rich diet with consistent exercise, nothing can stop you from gaining muscles, regardless of your age.

•October 13, 2022