Recipe of the Week

Fun, Facts & Fitness from Mary Morris MSc.

In this issue I plan to explore further the subject of our muscles, particularly with regard to our protein intake (which we have been covering in depth), plus our real need to be doing regular strength exercises. Let's also research more fully if we need to take a creatine supplement to enhance the power of our muscles even further.  

This information is particularly relevant to anyone who reads this Newsletter over the age of 50, but even if you are in your middle years of 30 - 50 this information is so important if you plan to age well, as I am sure you do!
 

Why has our Protein intake become an issue?

We know that the majority of you who read this Newsletter are in the older age group and there is no denying that our body declines in many ways as the years progress and that this is inevitable. But through scientific research, we are gradually discovering ways in which we can offset that rate of decline to such an extent that we can live longer and in better health – even better than ever before.

In our declining years it has been discovered that we need to eat more protein. The ageing body simply does not process all those amino acids (the building blocks that build our muscle tissue when we eat protein-rich foods) as effectively as they did when we were younger. But how much more do we need? Last week I gave you a chart showing how many grams a day we need, depending on our weight, but for many it is hard to equate that to what we are eating. Hopefully Rosemary's 7 Day Eating Plan above will help you with that by giving you some ideas of higher protein meal choices.

Adequate protein will support our muscle strength, which is so important for our mobility, our ability to balance and ensuring we can perform all our usual daily activities. And if we add a regular strength programme into the mix then more protein will support how well those muscles repair and recover after exercise.  

Now we are older it's the case that we must try even harder than our younger selves if we are to maintain a good level of muscle strength. The good news is that this higher dose of protein will do just that.
 

How Much Strength Exercise?

All my working life I have had to work hard at encouraging ladies to do strength work. Exercise classes we ran in the early 80s really helped with this because we always included a section on muscle strength and endurance following our aerobic routines. Many women did not want to go to the gym in those days!

The same could be applied today regarding strength work. I constantly urge my groups to do more strength training - once a week in a class is simply not enough. Ideally 3 - 4 times a week is what is needed. We also need to make sure we are using a decent level of resistance. We may be happy with a 1kg hand weight in our hands, but what is needed is a 2kg weight, and then we will start to make a difference. When we change to a heavier weight simply do fewer repetitions initially and we will soon find it will become easier. This is the law of increased strength - our muscles strengthen and adapt to the new weight.

We don't always need to be using added resistance as we can simply use our own body weight to increase it. The very best exercises using our own body weight are squats and press-ups. I know you have heard it all before, but I make no apologies for repeating what is most valuable to you!
 

Creatine and Older Adults: What the Science Says

Over the last 6 months or so my husband and I have been taking a creatine supplement to support our muscle health. I covered this subject in Newsletter 168 last June, but I definitely think it is worth a re-visit as it is strongly linked to increasing how much lean muscle we have. This is what the International Society of Sports Nutrition says:

"Creatine Monohydrate is well-tolerated and is safe to consume in healthy untrained and trained individuals regardless of age"

The evidence suggests that creatine supplementation enhances a strength exercise programme in older adults, slowing our muscle loss (sarcopenia) with the result of improving the quality of our life in so many ways.

My recent Body Composition results (something I do every 6 months or so) show that last March I had 41.1kg of lean muscle mass and by August I had 42.3 kg – an increase of 1.2kg. Needless to say I am pleased with this, as being in my mid-seventies I would expect to have lost that amount! I admit that taking the supplement did encourage me to do more strength work too, partly due to the fact I had a total knee replacement in May and therefore had to re-build my strength.

The benefits are not just around doing a strength programme though. There is now a string of evidence showing its ability to offset fatigue, enhance our cognitive health (our ability to reason and think clearly) and our mental health.  

However, a word of warning. There has not been much research on the value of a creatine supplement with people who have one or more underlying health conditions, such as Type 2 Diabetes, high blood pressure or kidney disease. More studies are needed here, so as always, discuss with a Health Professional before taking it. I urge you to do some research of your own if you are interested in learning more.

1. Always try to do your daily 30+ minute walk. Increasing your uphill walks will strengthen your legs.
    
2. There has never been a better reason to set those 3 occasions in the week to do a strength programme  Just 10-15 minutes is all it takes to cover all those major muscles. Select the programme of your choice and try to increase the intensity where possible.
    
3. If you are following the Amazing Inch Loss Exercise Plan keep up your progress with your daily programme. Remember, floor exercises may be done on a bed or sofa if getting onto the floor is difficult for you.
    
4. Do the Whole Body Stretch Programme twice this week.

Did you know... 

What is Creatine?

Creatine is a naturally occurring compound found in small amounts in certain foods (like red meat and fish) and produced by the body. It is transported through the blood and taken up by tissues with high energy demands, such as the brain and muscles.

Creatine supplements are commonly used by athletes and bodybuilders to improve performance in high-intensity exercises and support muscle growth. When taken as a supplement, creatine helps increase the availability of adenosine triphosphate (ATP), the primary energy carrier in cells, which can enhance strength, power, and overall exercise performance.

Creatine can be a helpful supplement for older adults looking to preserve or improve muscle mass, strength, and overall physical function. Combining creatine with regular physical activity, especially strength training, can enhance these benefits.

Both Rosemary and Mary take a daily dose of Creatine Monohydrate which comes in powder form and is mixed in a glass of water or juice or can be mixed in with breakfast cereal. It is available from a number of suppliers however, as with most of the supplements and multi-vitamins we have talked about, we obtain ours from Healthspan. You can order online or call them on 0800 731 2377 to chat to one of their advisers.