Maximus Gage
Muscle loss is a natural part of ageing, but it can be slowed down and even reversed with a good diet and exercise. The best foods to build muscle include items high in protein and low in saturated fat, such as chicken, Greek yoghurt, eggs, beans, and nuts. Omega-3 fatty acids, found in salmon, tuna, walnuts, and flaxseeds, are also important for muscle maintenance as they help to reduce inflammation, which can cause muscle loss. In addition to diet, aerobic exercises like walking, riding a bike, and swimming can help maintain muscle mass by improving the body's ability to regulate insulin and increasing blood flow to the muscles.
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What You'll Learn
Eat foods high in protein
Eating foods high in protein is essential for building and maintaining muscle mass. Protein is a macronutrient, meaning the body needs it in large amounts. It is made up of amino acids, which are the building blocks of muscle.
As we age, our bodies become less efficient at utilising protein and producing new protein cells. Therefore, it is crucial to be intentional about consuming protein-rich foods to prevent muscle loss. Aim for at least 30 grams of protein per meal to increase or maintain muscle mass.
Protein-rich foods include both animal-based and plant-based sources. Animal sources of protein include chicken, eggs, poultry, cheese, milk, and yogurt. Plant-based sources of protein include beans, edamame, and peanuts.
In addition to protein, other nutrients that may help prevent muscle loss include omega-3 fatty acids and vitamin D. Omega-3s are found in salmon, walnuts, flaxseeds, and omega-3-enriched eggs, and they help combat inflammation, which can cause muscle loss. Vitamin D is also linked to lower inflammation and the ability to build and regenerate muscle.
It is important to note that while protein is crucial, it is only one part of a balanced diet. Complex carbohydrates and healthy fats are also essential for maintaining energy levels and preventing fatigue and muscle loss.
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Consume omega-3 fatty acids
Consuming omega-3 fatty acids has been shown to have a positive influence on skeletal muscle. Omega-3 fatty acids are a type of polyunsaturated fat that the body cannot produce on its own. They are found in foods such as fish and nuts.
The ingestion of omega-3 fatty acids has been linked to improved immune profiles, enhanced cognition, and optimized neuromuscular function. Studies have also shown that omega-3 fatty acids can help prevent muscle loss and improve muscle strength, particularly in older adults. For instance, omega-3 fatty acids have been shown to increase muscle protein synthesis and decrease muscle protein breakdown, which can help to maintain muscle mass. Additionally, omega-3 fatty acids have anti-inflammatory properties, which can help to prevent protein degradation due to inflammation.
The American Heart Association (AHA) recommends consuming omega-3 fatty acids from fish and fish oil to reduce cardiovascular events such as heart attacks or strokes. Omega-3 fatty acids benefit the heart and blood vessels by reducing triglycerides, lowering the risk of arrhythmias, slowing plaque buildup in arteries, and slightly lowering blood pressure.
To incorporate more omega-3 fatty acids into your diet, aim to consume fatty fish such as mackerel, herring, or cod liver oil. The World Health Organization (WHO) recommends consuming 0.25 to 2 grams of EPA and DHA per day, which can be achieved by eating two servings of fatty fish per week. Each serving should be about 3 ounces. Other good sources of omega-3 fatty acids include plant-based foods such as flaxseeds, chia seeds, and nuts. These can be easily added to your diet by sprinkling ground flaxseeds or chia seeds on yogurt or granola, or by snacking on nuts throughout the day.
It is important to note that while omega-3 supplements are available, most health experts agree that whole foods that contain a range of nutrients are the best source of omega-3s. Additionally, if you are taking anticoagulant medication, it is recommended to check with your doctor before taking an omega-3 supplement as they can decrease the ability of your blood to clot.
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Eat complex carbs and healthy fats
While protein-rich foods are key to building muscle, a balanced diet that includes complex carbohydrates and healthy fats is also essential.
Carbohydrates play a key role in keeping your energy levels high during high-intensity workouts and those that last longer than 60 minutes. Eating complex carbs will help you feel full and give you the energy to prevent fatigue and muscle loss. Opt for whole grains, fruits, and vegetables, which are rich in fibre and nutrients.
Healthy fats are also important for muscle maintenance. As fat is slower to digest, eating too much before a workout could make you feel tired and sluggish. However, healthy fats, such as omega-3 fatty acids, can help fight inflammation, which is a cause of muscle loss. Omega-3s can be found in salmon, walnuts, flaxseeds, and eggs.
It's also important to stay hydrated. Replace sugary drinks with water, unsweetened tea, coconut water, and fresh vegetable juice.
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Include dairy in your diet
Dairy products are a good source of high-quality protein, primarily in the form of either whey or casein. Dairy is also one of the best dietary sources of calcium, which is required for muscles to contract properly. Several studies show that a higher calcium intake from dairy consumption leads to greater fat loss. Dairy products are affordable and readily available worldwide, and they do not require cooking or much preparation. This makes dairy sources a practical option for older adults to consume adequate protein.
Dairy protein has been shown to significantly increase appendicular muscle mass. In a recent meta-analysis, milk-based protein supplementation, along with resistance training, positively impacted fat-free mass in older adults. This suggests a potential role for dairy protein in promoting muscle anabolism.
Dairy is also a good source of leucine, an amino acid important for building muscle and managing blood sugar levels. Cottage cheese, for example, contains glutamine, an amino acid that boosts the amount of glycogen muscles can store and increases growth hormone levels.
In addition to being a protein source, dairy can help manage appetite. Whey protein lowers serum cortisol levels, which can help preserve muscle tissue, and it also acts on ghrelin, the hunger hormone. Studies have shown that subjects supplemented with whey protein had lower levels of circulating ghrelin compared to those supplemented with soy or carbohydrates.
However, it is important to note that not all dairy is created equal. Dairy products can contain a lot of fat, so it is important to watch those labels. Also, by the time adulthood sets in, many people stop producing lactase, the enzyme that breaks down lactose. As a result, consuming dairy products can cause digestive issues for some people.
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Eat lean meats
To prevent muscle loss, it is important to consume a well-balanced diet that includes lean meats, healthy carbohydrates, and fats. Lean meats are particularly good for muscle gain as they are rich in protein and low in fat.
Chicken breasts, for example, are a great source of B vitamins, such as niacin and B6, which are important for optimal muscle gain. A 2018 study found that eating high-protein foods like chicken after exercising may help promote fat loss while increasing muscle mass and strength. Chicken breasts without the skin are also very versatile and easy to cook.
Pork tenderloin is another lean meat option, providing 23.1 grams of protein and only 2 grams of fat per 4 ounces (113 grams). Research from 2014 has shown that pork has similar muscle-building effects to other meats, such as beef and chicken.
Rabbit is also one of the leanest meats available, with a single 3-ounce serving contributing just 3 grams of fat and a substantial 28 grams of protein. Rabbit is also a rich source of iron, providing about 23% of your recommended daily intake.
Venison is another lean meat option, with even less fat than rabbit. A 3-ounce serving of venison contains just 2 grams of fat and 26 grams of protein. It is also a good source of B vitamins and potassium.
In addition to these options, other lean meats that can help prevent muscle loss include lean ground beef, shrimp, tilapia, and lean poultry.
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Frequently asked questions
Eating protein-rich foods is key to preventing muscle loss. Aim for 30 grams of protein per meal. Some examples of nutritious high-quality protein foods include eggs, poultry, cheese, milk, beans, and peanuts.
Yes, omega-3s are essential fatty acids that can help prevent muscle loss by reducing inflammation. Foods rich in omega-3s include salmon, walnuts, flaxseeds, and omega-3-enriched eggs. Vitamin D is also important for muscle regeneration, so it's a good idea to check with your doctor to ensure your levels are optimal.
A well-balanced diet that includes healthy carbohydrates, fats, and protein is ideal for preventing muscle loss. It's also important to stay hydrated, so be sure to drink plenty of water, unsweetened tea, coconut water, and fresh vegetable juice.
