Protein plays a crucial role in maintaining muscle mass, especially as you age. Over time, the body becomes less efficient at utilizing protein, which means older adults need higher amounts to prevent muscle breakdown.

• Protein Recommendations: Aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily. For example, if you weigh 70 kg, you should target between 112-154 grams of protein per day. Spread your intake throughout the day, focusing on high-quality sources like lean meats, fish, eggs, dairy, and plant-based options such as lentils or tofu.

• Protein Timing: It's beneficial to consume 20-30 grams of protein per meal, especially after a workout, to maximize muscle protein synthesis. For those who struggle to hit their protein targets, protein supplements such as whey protein or or EAA's.

While proper nutrition and recovery are essential, continuing to challenge your muscles with regular strength training is the best way to prevent age-related muscle loss.

Resistance Training: Focus on 2-3 days of resistance training per week. Exercises that target large muscle groups (such as squats, lunges, deadlifts, and presses) are especially beneficial. Resistance bands, free weights, or body-weight exercises are excellent for maintaining strength.

How Hard Should It Feel? (RPE):

Use the Rate of Perceived Exertion (RPE) scale to measure how intense your workouts should feel. The scale ranges from 1 to 10, where 1 is very light activity (like walking) and 10 is maximal effort (like lifting a weight you can only do once).

For strength training aimed at muscle maintenance and growth, you should aim for an RPE of 7-9. This means that you are lifting heavy enough that by the end of a set, you could only do 1-3 more reps before reaching failure. You’re pushing your muscles but not going to absolute failure on every set.

Cardio with Purpose: Incorporating activities like walking, swimming, or cycling can support cardiovascular health and enhance endurance, but prioritize strength training for muscle retention.

Proper recovery is critical to muscle repair and growth. As we age, the body takes longer to recover from physical stress, so paying attention to your recovery practices can make a big difference.

Sleep: Prioritize 7-9 hours of sleep per night. Poor sleep impairs muscle recovery and can exacerbate muscle loss over time. Create a restful environment by avoiding electronic devices 1-2 hours before bed, lowering the lights, and establishing a calming routine.

Saunas and Heat Therapy: Regular sauna use can improve circulation and reduce muscle soreness. Studies show that 10-20 minutes in a sauna post-exercise increases blood flow, helping with muscle recovery and reducing the risk of injury.

Supplements for Recovery: Consider supplements like creatine, which has been shown to help preserve muscle mass and strength as you age.

Additionally, magnesium can improve sleep quality, while omega-3 fatty acids may reduce muscle inflammation.

Hydration is often overlooked but plays a vital role in muscle function and overall health. As we age, the body’s ability to regulate water balance diminishes, which can lead to dehydration and impaired muscle recovery.

• Electrolytes: Ensure you're consuming adequate electrolytes (sodium, potassium, magnesium) to maintain hydration, especially during or after exercise. Electrolytes help prevent muscle cramps and fatigue. Consider adding a hydration supplement or an electrolyte drink during workouts to replenish these critical nutrients.

• Daily Hydration Goals: Aim for at least 8-10 glasses of water per day, adjusting based on activity level and climate. If you're sweating heavily or exercising intensely, increase your fluid intake accordingly.

Maintaining flexibility and mobility is crucial as you age to ensure your body can move freely and comfortably. Without regular attention to joint health and muscle elasticity, stiffness and reduced range of motion can limit your ability to perform exercises or even everyday activities.

• Stretching and Mobility Work: Incorporate 10-15 minutes of stretching and mobility exercises daily or after workouts. Focus on dynamic stretches before exercising (like leg swings or arm circles) to warm up your muscles, and static stretches afterward (such as holding hamstring or hip stretches for 20-30 seconds) to help lengthen muscles and aid in recovery.

• How it Should Feel (RPE): Mobility work should feel gentle, at an RPE of 2-4, focusing on deep breathing and relaxing into the movements. The goal is to improve flexibility over time without pushing too hard.

• Joint Health Supplements: Consider supplements like collagen or glucosamine, which may help support joint health and improve mobility, especially when paired with regular flexibility training.

Building muscle and recovering effectively after 40 doesn’t have to be complicated. Bare Aminos provides all 9 Essential Amino Acids (EAAs) your body needs to stimulate muscle protein synthesis (MPS), which naturally declines with age. EAAs are the building blocks of protein and play a crucial role in repairing and rebuilding muscle tissue, making them essential for anyone looking to maintain or gain lean muscle mass as they age.

Unlike traditional protein supplements, EAAs are quickly absorbed and utilized by the muscles, ensuring faster recovery, reduced muscle soreness, and improved overall performance. With Bare Aminos, you’re not only boosting your muscle-building potential but also enhancing energy levels, supporting metabolism, and promoting a quicker recovery after workouts.

By incorporating these tips into your routine and supplementing with Bare Aminos, you can stay strong, build lean muscle, and recover faster—no matter your age.

At Bare Ayr, we believe in providing supplements that are not only effective but also backed by scientific research. One of the most compelling studies supporting the use of Essential Amino Acids (EAAs) comes from the International Society of Sports Nutrition (ISSN), which has shown that EAAs play a crucial role in muscle growth, repair, and recovery.

The ISSN study reveals that:

• EAAs stimulate muscle protein synthesis (MPS) more effectively than whey protein. This means that your muscles can rebuild and recover faster, even after the most intense workouts.

• Up to 99% of EAAs are absorbed and utilized by the body, making them one of the most efficient supplements for anyone looking to build or maintain lean muscle mass, especially as they age.

• EAAs improve muscle recovery by reducing muscle damage and soreness post-exercise, allowing you to train harder and recover faster between sessions.

What makes Bare Aminos stand out is its formulation, which includes all 9 Essential Amino Acids in scientifically-backed ratios.

Whether you're over 40 and want to maintain muscle mass or you're focused on enhancing recovery and performance, Bare Aminos gives you the tools you need to see real results.

By aligning our product with the findings from the ISSN study, we ensure that you’re getting the most advanced, science-driven muscle-building support available. No fillers, no sugar—just pure amino acids that fuel your muscles and optimize your recovery.

At Bare Ayr, we believe that building strength and maintaining muscle doesn’t stop with age—it gets more important. Our mission is to help men and women over 40 unlock their full potential with science-backed supplements that support muscle growth, improve recovery, and help people stay active and healthy as they age.

We’re not just selling supplements—we’re driven by a deep commitment to helping people live their best lives, no matter their age. That’s why our products, like Bare Aminos, are formulated to provide the essential nutrients that support muscle protein synthesis (MPS), helping you stay strong, recover faster, and feel energized.

In addition to boosting MPS, the study highlights that EAAs are particularly effective in preventing age-related muscle loss, also known as sarcopenia. Participants who supplemented with EAAs experienced better muscle function and reduced muscle degradation compared to those who did not. This research underscores the importance of EAAs not only for muscle maintenance but also for enhancing recovery and supporting long-term physical health. Incorporating EAAs into your daily regimen can be a game-changer for staying active, strong, and healthy as you age.

Unlike typical supplements, Bare Aminos focuses on delivering the 9 Essential Amino Acids (EAAs) your body needs for muscle repair and growth, especially as the body’s ability to synthesize protein declines with age. EAAs are clinically proven to help support muscle maintenance and recovery more effectively than traditional protein sources.

With over [X] years of research and a science-driven approach, Bare Ayr is here to provide more than just supplements. We’re here to offer a complete solution for better recovery, improved strength, and overall well-being.

At Bare Ayr, we believe in the power of clean, effective ingredients. Our products are:

Non-GMO, Free from artificial sugars, Vegan and gluten-free

They’re designed to seamlessly fit into your daily routine and help you get the most out of every workout—whether you're building muscle or simply staying active.

We’re proud to be trusted by thousands of customers who’ve seen real transformations. From increased strength to faster recovery times, our customers feel the difference with Bare Aminos.