Timonium Personal Training Blog

Most women over 50 who are trying to lose weight focus on eating less. That’s not wrong, but it’s incomplete. What you eat less of matters as much as how much you eat less — and...

Protein shakes occupy an awkward space in nutrition conversations — treated as either essential by fitness culture or suspicious by people who associate them with bodybuilders...

Protein needs increase with age for four well-documented physiological reasons. Here’s what changes after 50 and what the research-supported target actually is.

Protein timing — when you eat protein relative to your workouts — gets a lot of attention in fitness circles. For women over 50, the timing question matters, but it's secondary...

Not all protein sources are equally effective for muscle protein synthesis after 50. The total grams matter, but so does the quality of the protein — specifically its leucine...

The number most women have in their heads — 50 to 60 grams of protein per day — comes from a recommendation designed to prevent deficiency, not to support muscle maintenance,...

If you're eating the same amount of protein you ate at 35, you're almost certainly undereating it. The research on protein needs after 50 is clear, and the standard government...