Have you seen the TV ads encouraging you to invest in gold and other “tangibles?” Since I don’t have any spare cash lying around I don’t trouble myself with this issue, but I will tell you this: gaining lean muscle mass is cheaper and more satisfying.

I just read a fascinating article about sarcopenia–the loss of lean muscle tissue that happens as we age. It was once an accepted part of getting “old.” But research shows that getting significantly weaker is not inevitable.

The key to staying stronger longer is two-fold. First, you must make sure you get enough protein in your diet. Second, choose exercise modes that stimulate major muscle groups, including those in the upper body.

We’ll discuss exercise in an up-coming post, but today let’s talk protein. How much do you really need? A lot of experts seem to think that the RDA (recommended dietary allowance) set by the government is too low.

Currently, the RDA for protein is .36 grams per pound of body weight. That’s 55 grams per day for a 150-pound person. (To put that in perspective, 6 ounces of water-packed tuna has about 44 grams of protein. A large egg has about 6.3 grams, and a quarter cup of almonds has about 8 grams. More info on protein sources to come.)

Many older Americans fail to attain this level–but  there’s more. Body weight includes all kinds of tissue–muscle, bone, fat, etc. (If you forget to trim your nails before weighing yourself, also the weight of your fingernails!) Since bone and fat don’t require protein for maintenance, people with different body composition will have dramatically different protein needs.

Activity level also is an important factor. Scientists studied older people who are involved in weight training and determined their need for protein is at least 25 percent higher than the current RDA just to maintain current muscle mass. To build additional muscle, they estimate the need for dietary protein at about 50 percent more than the current RDA.

Next time: Sleuthing for protein sources that aren’t also loaded with fat (they do exist!)