A quick review of how bone is built while strengthening….
Force on muscle travels to bone via tenon and stimulates osteoblast activity. Protein strengthens muscle and decreases osteoclast activity while increasing action of osteoblasts Until now protein per kg of body weight was recommended at 0.8 Gm.
New guidelines have been researched to increase protein to 1.0 to 1.2 Gm per kg of body weight. People with serious illnesses would need more—-up to 2.0 Gm, It is to be noted that this new recommendation is for populations committed to ongoing strengthening It is also important to know that aging slows protein absorption.
Protein sources can be from animal, plant, dairy, legume, nut and seed sources. Protein sources from animal are superior to plant sources. Ingestion of the protein should ideally span the day over three meals and two snacks with 15 grams of protein timed 30 minutes after a strenuous activity.
Smoothies with protein powder would come in handy and if you could add chia seeds you would be satisfying protein and calcium requirements!
Worried about high protein upsetting acid/alkaline balance? Maintain healthy levels of fruits and vegetables.
Exercise for Osteoporosis has specific requirements for successful strengthening
- Posture improvement and maintenance
- Progressive strengthening of osteoporotic sites
- Avoid moves and form that carry risk of compression fractures
Please see class description of all of the above plus more. Osteofitness provides classes for everyone,
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Beverley Ikier
LMT NCBTMB CPT
Member of Bone Health and Osteoporosis Foundation
Member of International Osteoporosis Foundation