There's a reason you don't see a lot of bodybuilders in the over-50 category. Unfortunately, building and maintaining muscle mass doesn't get easier as we age. If you've passed your 50th birthday, you've likely noticed it takes significantly more effort to keep your biceps, pecs, quads, and other muscles rippling like a weightlifter's.
"Our muscles operate by the 'use it or lose it' law," says dietitian and personal trainer Anthony DiMarino, RD, CPT. "Muscles stay strong when they are used and fueled correctly. As we age, we challenge our muscles less and slow down. Our appetites also decrease, creating a challenge to eat enough protein to prevent losses."The good news is, you're not powerless to combat this age-related loss of muscle (known as sarcopenia).
"The best way to build stronger muscles at any age, but especially after 50, is to combine a healthy diet with adequate protein and a well-rounded strength training routine," says Carissa Galloway, RDN, consultant for Premier Protein Nutrition. "While you cannot 'build' muscles with food alone, you also can't build muscles over the age of 50 without the adequate fuel."
And what is adequate fuel? Satiating, high-protein foods. We've rounded up a list of the top dietitian-approved, protein-rich choices to add to your diet for stronger muscles after 50. After, be sure to read up on our list of The 7 Healthiest Foods to Eat Right Now.
Chicken or turkey breast
"The most protein-rich and accessible food would be chicken," says DiMarino. "Chicken breast is super lean and provides a whopping 21 grams of protein in a 3-ounce serving. It tends to be pretty affordable and can be cooked into an unlimited number of healthy dishes!" TO FIND OUT ABOUT THE OTHER FOODS, CKICK HERE...
