A while ago I decided I wanted to build more muscle mass. Which is not as easy as it sounds!

My reasons?

The more I looked into it, the more I saw more muscle mass was an answer to SO MANY ‘problems’ of aging.

Metabolism is increased with more muscle mass. Pain is decreased with improved strength. Bone density is increased with more muscle and load. Frailty and falls decrease.

Another big reason was increased confidence.

Feeling strong physically translates into feeling like a #badassoldperson

So – to build muscle you need to do two things.

Train and Eat.

By training I mean exercise – bodyweight and resistance training are both good.

By eating, I mean a calorie surplus. See this short video for the good/bad news.

This is not like a diet – you actually might need to eat more. And probably better.

Muscle growth requires protein synthesis. The amount is dependent on your starting point and your goals but for me – it has been a journey to get enough protein.

This month my three things are breakfast, lunch and dinner.  #nodiets

Breakfast.

If you like eggs – great. If you like yogurt also good. If you like cottage cheese ( I know there are only about three of us out there) that is also a good source of protein.

I have been loving this pancake recipe that combines oats and eggs and cottage cheese. Don’t skip the vanilla and cinnamon!

I make a double batch. Sometimes I cook them all (non stick skillet for sure!) and then toast the leftovers or sometimes  I save the batter.

I also have this collagen powder in my morning coffee which adds protein and doesn’t make me fart. 🙂

Lunch.

Not gonna lie – this is the least planned meal for me. Sometimes it is a fruit or veggie smoothie with whey protein. If I am very lucky, I have some of these ready to go with a arugula salad. yum.

Snack.

bone broth. ugh – I know.  But it has 15 grams of protein and it is actually pretty satisfying. I have it instead of that second cup of coffee.

Dinner.

I plan my dinner around my family situation (sometimes the kids cook) and always around a protein like local grass fed beef or organic chicken or a high protein pasta.

I know protein is only one of the macro nutrients but it is the one I have chosen to focus on because I feel we need more protein as we age. Especially if we are not sedentary and are trying to build muscle. Of course, I get my micro nutrients with lots of veggies and fruit.

I was lucky enough to know both my grandmothers and i loved them dearly!

They both got to the point where they had tea and toast for many meals.

They just were not hungry, in part because they were not very active.

If you want to be strong, you have to eat right for your body.

let me know your thoughts!