Do you want to keep your body skinny and strong as you get older? The addition of a few foods to your diet can help you, explains Tara Collingwood, MS, RDN, CSSD, LD / N, ACSM-CPT, a certified sports dietitian and co-author of the Flat belly kitchen book for mannequins. “After 50 years, the body naturally loses muscle mass and can become less effective in burning calories, so foods rich in nutrients that support muscles, bones and metabolic health are essential,” she told Ent. “Eating a variety of lean protein, healthy fats and high fiber plant food helps maintain strength and healthy body composition.” Here are 6 foods to add to your diet after 50 to maintain muscle mass.
Eggs
Eggs should appear on everyone’s shopping list, especially people over 50. For what? “Eggs are a full protein,” says Collingwood. They also have vitamin B12 for muscle repair and regular energy. If you don’t have time to cook them every morning, try to boil them in lots for a protein source to grasp.
Leafy greens
Collingwood is also a large fan of Fan Vendis. Not only are they rich in nutrients, but can be consumed in various ways, including salad, smoothies and saved. “Packed calcium, magnesium and vitamin K for bone and muscle function,” she explains.
Greek yogurt
Greek yogurt is another essential if you want to keep your body skinny and strong as you get older. “Rich in protein and probiotics for muscle preservation and intestinal health,” says Collingwood. Make sure you stay away from sweet guys or those with added fruit, as they can be filled with sugar and calories.
Salmon
If you are looking for a lean protein filled with good fats, respect the salmon. “Rich in omega-3 fats to combat inflammation and protect muscles,” says Collingwood.
Berries
Do you want a sweet treat that will help you burn fat? Eat a handful of berries. The berries, including blackberries, strawberries and blueberries, are full of “antioxidants and fibers to support the recovery of recovery and control”, maintains Collingwood.
Beans or lenses
If you are looking for an accompaniment dish to fill you and also feed the fat loss, add beans or lenses to your plate. “Plant proteins and fibers to maintain stable blood sugar and fed muscles,” says Collingwood.
And, don’t forget to hydrate and lift weights
His last note? “The combination of these foods with regular strength training and adequate hydration is one of the most effective ways to stay thin and very well in the fifties and beyond,” explains Collingwood.
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