THIS WEEK’S “ASK GILAD” BLOG
Question: I'm 62 years old and I want to build more muscle and lose fat. How much protein do I need?
The short answer is between 50-60 grams a day.
Here is a chart that takes into account your activity levels.
Sedentary: Weight in pounds X .4 grams
Active: Weight in pounds. X .6 grams
Competitive athlete: Weight in pounds X .75 grams
Light body-builder: Weight in pounds X .85 grams
It's important to include complete proteins, which contain all nine of the essential amino acids. Sources of complete protein include meat, fish, eggs, most dairy products, and soybeans. Fruits, vegetables, and whole grains are often missing certain amino acids, but they can be combined to make a complete protein meal.
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