Originally Posted by
GhostRider62
Low protein intake is associated with poor bone strength. Break a hip in the golden years and the chance of death over the next 12 months is 1 in 3. It took me 2 years to reverse osteoporosis and protein intake was one factor.
Body builders eat 6 small meals per day with protein at each meal. The morning meal should always be protein focused.
I wonder what the relationship is to loss of oxygen utilization loss (VO2 max, FTP, etc) and muscle loss as we age. Which muscle fibres do we lose? Fast twitch? If so, the lactate that FT provides as fuel for slowtwitch fibres is lowered. What is clear is a gradual loss in both muscle mass and VO2 max from approx. age 35 until 60 or 65 and then both take a sharper decline. Coincidence?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6610901/
I am osteoporotic as diagnosed from a DEXA scan. My worst area is my femoral neck of all things. I've never broken a bone in my life. I'm also thinking that riding hard with a too-low protein intake for a couple decades might have something to do with that. I'm on alendronate and an every other year doctor visit and test. Yes, I know about the downside of alendronate, but my doc assures me she'll be careful. I've also started taking 1200mg of calcium an hour before every sweaty workout and 400 mg of magnesium after. Maybe that'll help, too. There are several studies out there which showed a positive effect, for instance:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3145631/
https://pubmed.ncbi.nlm.nih.gov/14735261/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4430171/
Unfortunately, too many of these similar studies provided a calcium supplement only 30' before exercise. IMO 60'-90' gives better results.
I don't think it's particularly fast twitch fiber loss. I've always been able to sprint.
Here's a wonderful paper on nutrient timing from the International Society of Sports Nutrition:
https://academicworks.cuny.edu/cgi/v...ontext=le_pubs