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  • what is the macro recommendation for women age 44 who wishes to lose weight and retain lean muscle

  • Sources:

    For a 44-year-old woman aiming to lose weight and retain lean muscle, the macro recommendations suggested by experts on the include:

    1. Protein Intake:

      • Women in their reproductive years should aim for about 35 grams of high-quality leucine-rich protein within 45 minutes post-training.
      • For women perimenopausal or older, the recommendation increases to 40-60 grams due to anabolic resistance with age. Protein helps initiate muscle repair and stimulate muscle protein synthesis 1.

    2. Carbohydrates:

      • Aim for around 0.3 grams of carbohydrates per kilogram of body weight within two hours post-exercise. This helps replenish glycogen stores and supports energy levels for recovery and future workouts 1.

    3. Diet Variability and Nutrient Density:

      • Incorporate a variety of colorful, fiber-rich foods. These provide essential vitamins, minerals, and phytochemicals beneficial for overall health and metabolism.
      • Ensure sufficient protein intake daily; many women only consume 50-60 grams per day but may need 80-120 grams depending on their body composition and activity levels 2.

    4. Adherence and Flexibility:

      • A flexible approach to diet helps with long-term adherence. Tailor carb and fat ratios based on personal preferences and goals. Balanced dietary preferences (50-60% carbs to 40% fat) are a good starting point, but adjustments should be made based on individual responses and energy expenditure 3.

    Conclusion:

    • Prioritize post-training nutrition with 35-60 grams of high-quality protein and around 0.3 grams/kg of body weight in carbohydrates.
    • Maintain a varied and nutrient-rich diet to support metabolic health and muscle maintenance.
    • Customize macronutrient ratios for personal preference and sustainability to enhance long-term adherence and success.
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