Maintain muscle mass while on Prednisone by prioritizing protein intake. Aim for 1.2-1.6 grams of protein per kilogram of body weight daily. This means a 150-pound individual should consume approximately 82-110 grams of protein.
Excellent Protein Sources
- Lean meats: Chicken breast, turkey, fish Eggs: A versatile and complete protein source Dairy: Greek yogurt, cottage cheese (choose low-fat options) Legumes: Lentils, beans, chickpeas Nuts and seeds: Almonds, chia seeds, pumpkin seeds
Complement your protein intake with healthy fats. These support hormone production and overall health, which is particularly important during Prednisone treatment. Aim for 20-35% of your daily calories from healthy fats.
Beneficial Fat Sources
Avocado: Rich in monounsaturated fats and fiber. Olive oil: Use for cooking and dressings. Choose extra virgin olive oil. Nuts and seeds: Provide healthy fats, protein, and fiber. Enjoy in moderation. Fatty fish: Salmon, mackerel, tuna are rich in omega-3 fatty acids. Coconut oil: Use sparingly due to its saturated fat content.
Meal Timing Strategies
Distribute your protein and fat intake evenly throughout the day. Consider consuming protein and healthy fats at each meal to support muscle protein synthesis and satiety.
Consult a Professional
Individual needs vary. A registered dietitian or healthcare professional can create a personalized plan tailored to your specific needs and health conditions. They can help you create a diet plan which supports your muscle health while mitigating any potential side effects of Prednisone.
