As we cross the age of 40, our bodies begin a subtle but significant shift. You might notice that your energy levels dip, your joints feel stiffer, or that stubborn weight around the midsection becomes harder to lose.
The primary culprit is often Sarcopenia—the natural, age-related loss of muscle mass. Research from the Journal of Nutrition, Health & Aging indicates that adults can lose up to 8% of their muscle mass every decade after 40. However, muscle loss is not inevitable. It is a biological challenge that you can solve with Smart Nutrition.
As you age, your muscles become less efficient at processing protein. This condition is known as “Anabolic Resistance.” It means a 45-year-old actually needs more protein than a 20-year-old to achieve the same muscle-building signals.
For the Indian vegetarian, this is a major challenge. If your diet remains heavy on simple starches (rice and regular wheat), your muscles will continue to waste away while your body stores more fat.
Muscle is not just about “looking fit.” It is your body’s most expensive real estate.
To maintain muscle after 40, most experts recommend at least 1 to 1.2 grams of protein per kilogram of body weight. For a 70kg adult, that is 70-84g of protein daily.
Achieving this on a traditional Indian vegetarian diet is nearly impossible without overeating calories—unless you change your staples.
Explore our High-Protein Atta which provides 3x more protein per roti to help you hit your daily targets effortlessly.
Aging is mandatory, but feeling “old” is optional. By prioritizing protein and fiber in your 40s and 50s, you protect your metabolism, your strength, and your independence. Your daily roti should be your strongest ally in this journey.
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