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Being over 40 can make getting healthy and fit much harder. The 40+ Fitness Podcast is designed to address various health, fitness, and nutrition topics with you in mind. Your hosts, Allan Misner & Rachel Everett want to encourage, educate and entertain you as you travel on your health and fitness journey. Lose weight over 40. Get fit over 40.
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- Recent studies recommend eating about 0.3 to 0.4 g protein per kg of body weight (20 to 40 g for most adults) within two hours after training for optimal recovery
- Aim for around 2 to 3 g leucine in that dose to robustly trigger muscle protein synthesis
- A new Texas A&M clinical trial in tactical athletes reports better recovery markers after intense training when animal-protein meals were used versus plant-based meals with equal total protein
- Pairing protein with carbohydrates helps speed glycogen refueling across the next four to six hours
- Older adults generally benefit from the higher end of the per-meal range (approximately 0.4 g/kg)
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