You lose half of your muscle mass between 30 and 70 years old! To limit this phenomenon due to several factors, you must move, consume protein, and avoid overly restrictive diets. So here are the 10 nutrition tips to keep your muscles strong.
To maintain good muscle mass throughout your life, you must not only work your muscles, but you must also “feed” them.
1. Eat meat, eggs, or fish twice a day
A portion of 120 to 150 g at lunch and a complement (1 slice of ham, 1 egg…) at dinner. This largely covers the daily needs for proteins, building nutrients for muscle fibers, estimated at 0.8 g per kilo of body mass (i.e. 48 g for a 60 kg person). These needs increase to 1 g per kilo after 70 years.
2. Do not zap dairy products
Two to three a day is the right dose. Yogurts, white cheeses, petit-Suisse, and cheeses contain good quantities of proteins, including those from whey, known as “fast”, which are interesting for preserving muscle mass, according to work still in progress.
3. Ban carbohydrate-free diets
Carbohydrates are the body’s main fuel. In their absence, the body draws its energy from its fat reserves but also degrades proteins. We, therefore, keep a little starchy food with each meal, especially since cereals such as legumes are significant sources of protein.
4. Balance my food intake over the day
As lacking energy, it is exposing oneself to a degradation of the proteins of his muscles, one takes care to make three complete meals + a possible snack per day. And we don’t skip meals!
5. Combine legumes and cereals
Proteins from cereals and legumes are incomplete, still deficient in one or two amino acids. For complete contributions, we combine them.
6. Alternate complete and refined
Milk rice does not contain the same type of protein. Mixing them up means varying your intake.
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7. Eat fatty fish 2-3 times a week
Sardines are excellent sources of vitamin D that could preserve muscle capital by stimulating protein synthesis.
8. Rehabilitate canned fish
Mackerels in oil, spread … are ultra-rich in vitamin D and not expensive!
9. Prefer the rump steak to the rib steak
Studies have shown, in animals, that a diet rich in saturated fats (fatty meats, cold meats) reduces protein synthesis in the muscles. We reduce!
10. Limit the prepared meals
Most contain too much-saturated fat and not enough protein. We make our own dishes!