I am 70 years old and I just joined the Texas Family Fitness Gym and started regular workouts 6 days a week. I am 5' 6" and weigh 147 lbs. My goal is to reach 160. I know I do need more protein. I am east India and eat mainly Indian food with lots of rice products, but I am not vegetarian, I eat meet. What are the recommended protein supplements which I can take to reach my goal?

Answer:

The quick answer would be to use the dotFIT WheySmooth (WS) product (or the dotFIT All Natural Whey if you prefer) since it sounds like you’re getting plenty of carbohydrates. Whey Smooth can give you the most protein with the fewest calories but if you need to also use it to add calories besides the protein, mix in fruits, juices, milk, etc. to get what you need. The trainers at Texas Family Fitness can help you as necessary as they are certified by us. Here is a link to some shake recipes you may find helpful: https://www.dotfit.com/category-cid-997.html

Between all food and protein shake sources, be sure to consume close to 1 gram of protein for every pound of lean body mass (LBM) or body weight (since you’re not overweight) divided 4-5 times daily including using your protein shake before and after the workouts. See below.

Weight/Muscle Gain :

In order to simultaneously increase weight/muscle and performance: males may gain up to one-half pound per week and females up to one-quarter pound per week. Beginning exercisers, children and growing teens may gain more. Additionally, if performance is not the focus, meaning size increase is the priority, you can add more calories than shown below to attempt to gain the desired weight a bit more quickly. Make sure your daily diet contains 1 gram of protein for each pound of lean body mass (LBM) divided 4-5 times a day including before and after training as shown in your supplement recommendation.

Total daily calorie intake should be moderately above current expenditure (dotFIT program will use automatically create the right menus and choose the “Athletic Menu”). If weight gain does not occur as described, you may add roughly 100 to 250 calories to your daily total (based on body size) consisting of equal amounts of carbohydrates and protein and moderate fat. For example, 20 g protein, 20 g carbohydrate, 10 g fat equaling 250 calories. If preferred, use your shakes or snacks to supply extra calories. Following the addition of extra calories, if after one week weight gain does not occur, repeat the above process*. All this is automatically taken care of using your dotFIT program.

*If body fat or overall weight increases undesirably, slightly reduce daily caloric intake or add a preferred form of aerobic exercise until you achieve your desired weight trend.