3 Eating Habits For Retaining Muscle Mass As You Age
With age comes muscle mass loss, though it is possible to mitigate this loss with strength training, the right foods, and an overall active lifestyle. Since muscle replaces fat on the body and burns more calories than fat, strength training should be part of your fast weight loss regimen with Phentermine 37.5mg. To help you with your muscle-related eating habits, review what diet experts suggest.
Eat Protein With Each Meal
Protein is an essential nutrient for building and retaining muscle.
“Most people eat the bulk of their protein at dinner, but research suggests that it’s easier to build muscle tissue when protein intake is spread throughout the day,” says Elizabeth Ward, MS, RDN. She suggests consuming 1.2–1.6 grams of protein per kilogram of your body weight every day.
Make Certain You Eat Enough
If you don’t eat enough calories per day, you will have a hard time building muscle.
“It’s important to have adequate calories in your diet and actually a caloric surplus, if you’re looking to gain muscle weight,” says Amy Goodson, MS, RD, CSSD.
“While protein is the fuel for muscles, you still need to eat a balanced diet with enough carbohydrates and fats to optimize your nutrition for muscle growth,” adds Dr. Matt Tanneberg, CSCS.
Opt For Complete Proteins
Choosing complete proteins whenever possible is ideal.
“Lean animal foods, such as eggs, lean beef, poultry, and seafood as well as low-fat dairy foods, such as cottage cheese, milk, and Greek yogurt, are excellent sources of complete protein. [This] means they contain all of the amino acids that the body needs to build muscle,” Ward says. “In addition, animal foods are rich in the amino acid leucine, which triggers muscle cell production.”
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