My husband is 6' 3", 50 yrs old and 193lbs. He likes to run(2 miles a day) and does a light lifting workout. He is happy with his current weight but is having trouble maintaining it. We beleive his workout is adding to his weight lose. He would now like to build up, put a little muscle on his upper body, but is finding it difficult with our paleo eating. Is there a supplement that he should be taking to help him maintain his weight and help build muscle. Or, do we need to increase his food intake. Linda
asked byLinda_16 (5)
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on August 30, 2012
at 05:09 PM
Increase food intake, run less, lift heavier but not so often that it is a constant stress.
on August 31, 2012
at 02:09 AM
A lot of supplements are useful, but provided one follows a paleo diet rich in a bevy of meats, eggs (choline), and colorful veggies, it really just comes down to:
- Vitamin D - contrary to popular belief, it isn't simply about sunlight exposure. Pollutants, skin covered, sunscreen, etc renders most of it moot. 5000 UI is a nice dosage
- Fish Oil - while paleo diet (grass-fed beef) helps with the n3:n6 ratio, pollutants have done a great job skewing it in ugly ways.
On top of that, fun ones that can be useful are:
- A nootropic - eggs are rich in choline (200mg), but you need to be eating 5+ eggs a day to really feel it.
- Creatine - it works. Considering saturation, it's near impossible to eat enough meat every single day to keep yourself saturated
- Sleep - it's a cop out. But sleep helps with so many things it's a shame people do not get more of it (see how important sleep is)
on August 30, 2012
at 05:21 PM
I agree with Chris. It sounds very counterintuitive, but less jogging will be a huge help. Instead, focus on some sprinting (can be done on bike, treadmill, etc.) once or twice per week. and make sure to eat PLENTY of fat.
Again, it sounds so counterintuitive, but if you get a majority of your calories from fat, it allows your body to use dietary protein for rebuilding and growth. Many people, myself included, get upward of 60-65% of daily calories from fat. When your body "knows" it has all the energy it needs (from dietary and body fat), also known as being fat-adapted, it allows your body to use the protein you consume to do its job, repair cells and help fuel new growth.
Hope this helps.