The foods you eat and the punch in of exercise you include can help you prevent muscle loss.
Maintaining muscle is key to enjoying a healthy, active lifestyle at any age.
Including enough dietary protein plays a big role inbuilding and maintaining muscle mass.
While protein is a key ingredient to muscle maintenance, it is not the only thing to consider.
“You have to have sufficient carbohydrates and overall energy,” says Williams.
“Otherwise, the body will break down the protein you are eating to use for energy.”
They are an excellent source of magnesium and potassium, minerals which support muscle recovery.
Not a fan of fish?
Try a fish oil supplement instead.
Oatmeal
Whole grains are an excellent source of complex carbohydrates that your body needs for energy.
Go for plain oats instead, andtry adding dried fruitfor added vitamins and a hint of natural sweetness.
Nuts and seeds also have fiber, vitamins and minerals that support many of the body’s systems.
Additionally, soy may provide beneficial properties, such asgut-healthy prebiotics and probioticsand isoflavones to promote bone health.
Williams says, “I love chocolate milk!
Just be sure to compare labels and make your choice based on brands that contain less added sugar.”
Strong muscles support the bones, reduce the risk of injury and keep your body moving properly.
Byincluding resistance trainingand increasing muscle, you may also notice that your weight-loss goals become easier.
Muscle tissue burns more calories at rest than fat tissue burns.
The American College of Sports Medicine recommends including resistance training a minimum of two times each week.
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U.S. Department of Agriculture.
FoodData Central.Avocados, raw, California.
2022;62(9):2548-2559. doi:10.1080/10408398.2020.1855101
American College of Sports Medicine.Physical activity guidelines.