Let’s talk about why focusing on MEALS (more than snacks) is so important, especially as we age…
THE LIGHT SWITCH: MUSCLE PROTEIN SYNTHESIS
“Muscle Protein Synthesis” is the body’s way of building muscle.
Think of Muscle Protein Synthesis as a light switch. When it’s on, you can build muscle. When it’s off, you can’t.
You need regular STRENGTH EXERCISE to “turn on” Muscle Protein Synthesis AND you also need the right NUTRITION.
AGING & MUSCLE PROTEIN SYNTHESIS
Research suggests that as we age, we need MORE PROTEIN to flip on Muscle Protein Synthesis.
Snacks tend not to have enough protein to flip on Muscle Protein Synthesis.
Instead, your body needs MEALS with about 20-40g protein to FLIP ON Muscle Protein Synthesis and start building muscle. And to keep that muscle switch on, the meals need to be evenly spread throughout the day.
HOMEWORK
Instead of just snacking/grazing/munching throughout the day, have more of a MEAL MINDSET.
MEAL MINDSET = Eat 3 meals a day + aim to make each meal about 20 to 40g protein to FLIP ON Muscle Protein Synthesis.
Note: If you’re hungry between meals, add protein-focused snacks.
Dana says
I am so confused between 3 meals a day and fasting…so someone in their 50’s who also needs to lose weight would do better with 3 meals I assume?
DJ Blatner, RDN says
You actually can do a HYBRID of both! For example, you can stop eating at 8pm and eat MEAL 1 at 10am (this is a 14-hour fast), eat MEAL 2 at 2pm, MEAL 3 at 6pm, and a Greek yogurt at 7:30pm. The other important factor is adding 3-4 days/week of weight lifting workouts to build muscle that we are losing w/ age. And after those workouts 30g of protein is key (meal or shake) and that’s more important than intermittent fasting. Schedule an appointment if you want to go over this in more detail, I’d be happy to help!