As you enter into your 50s, your physique begins to bear some modifications which will have an effect on the outcomes you get from maintaining a healthy diet and figuring out. For instance, your muscles might naturally start to weaken over time, which can make power coaching essential. However how are you going to optimize your journey to building stronger muscles in a wholesome, sustainable method?
One of many modifications you may make is to undertake some daily eating habits that may assist your physique strengthen and build muscle once you train. To study extra about this, we requested Amy Goodson, MS, RD, CSSD, LD writer of The Sports Nutrition Playbook and member of our expert medical board, and Courtney D’Angelo, MS, RD, writer at Go Wellness, for some recommendation.
Here is what they needed to say about consuming habits that may allow you to construct stronger muscle tissue after 50. And for extra wholesome getting old suggestions, try The Best Foods to Eat For Heart Disease Prevention.
Protein is a key nutrient in constructing stronger muscle tissue and pursuing higher general well being, however getting sufficient all through the day might be difficult.
“Protein is crucial for each constructing and repairing lean muscle. And whereas a lot of individuals take into consideration protein at lunch and dinner, they typically overlook it at breakfast and for snacks. The reality is that analysis helps consuming roughly 30 grams of high-quality protein at every of your three important meals and extra protein for snacks. This would possibly appear to be 2 eggs, entire grain toast and 6 ounces Greek yogurt at breakfast, a salad with 3-5 ounces salmon or hen, cheese, and veggies paired with fruit at lunch, and steak and veggie kabobs with 3-5 ounces beef and stir fry brown rice at dinner. Then including proteins like string cheese, nuts, beef jerky, and even protein bars at snack time,” says Goodson.
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Not solely is getting enough protein all through your day vital, however consuming sufficient of it after a exercise is essential for constructing muscle and seeing outcomes.
“Train causes injury to muscle mass and dietary protein helps restore it to assist make the muscle stronger. The aim is to eat a post-workout snack with 15-25 grams of high-quality protein (that means that it incorporates all of the important amino acids) as quickly as you’ll be able to after a exercise, however positively throughout the 45 minutes following coaching. This helps jumpstart the muscle resynthesis course of and aids in restoration as effectively. This would possibly appear to be a smoothie made with cow’s milk, Greek yogurt and fruit, mixing 15-25 grams of protein powder in water and pairing it with a fruit or granola bar, or consuming a protein bar with the correct amount of protein,” says Goodson.
One other vital consuming behavior you’ll be able to undertake to assist construct extra power from a exercise is to be sure you’re consuming sufficient whole grains, particularly as a alternative for refined carbohydrates.
“One of many greatest advantages of entire grains is that they often include a great quantity of protein. In addition they include zinc, which helps construct muscle tissue, and magnesium, which can assist with muscle restoration. Examples of entire grain meals embrace whole-wheat bread, whole-wheat pasta, oatmeal, brown rice, and buckwheat. An ideal morning consuming behavior with entire grains might be including whey protein powder in your oatmeal,” says D’Angelo.
One other vital a part of constructing robust muscle tissue is giving your physique the vitamins it wants for correct restoration after a exercise. Together with sufficient antioxidants in your day can assist with this.
“When you practice exhausting, it’s doubtless you would possibly expertise exercise-induced muscle soreness. Whereas this may be irritating and semi-uncomfortable, there are numerous restoration methods that may assist cut back muscle soreness, decrease exercise-induced muscle injury, and velocity muscle restoration,” says Goodson.
She additionally notes, “antioxidants prime the listing of vitamins that may assist your physique recuperate by serving to your physique battle off or buffer free radicals, aka the dangerous guys, that trigger injury to cells. Together with meals and drinks like berries, orange veggies and fruit, beets, spinach, tart cherry juice, 100% pomegranate juice and extra can assist help in muscle restoration to assist your muscle tissue keep robust and wholesome.”
