Foods For Strong Muscles

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...

Exercising

Did You Know???

...that the fatter you are, the more calories you burn...  of course this sounds logical after I have shared it with you...  but, one would think that the more you walk on a treadmill the more calories you burn and while that is true also...  weight also seems to be an important factor in burning calories...  however, this is not to suggest that you should bulk up now so you can burn more calories when you finally start exercising...

I have always been one for exercising or working outside at something so that I SWEAT a lot such as splitting wood with a sledge hammer and wedges or using a push mower to mow an acre lot or moving 7 rooms of furniture with just a hand truck, a sturdy rug, and a 1/2 inch nylon rope.  If that was not good enough for me, I usually would fast walk for 90 minutes around the community which included hills, some of which were fairly steep....  since a mile is covered in about 15-20 minutes, I figured I walked 4-6 miles each time...  and, I would typically walk everyday unless it was raining or snowing.

BUT, exercising is not enough to STAY HEALTHY...

If you really want to stay healthy, you must:

1. Quit smoking cigarettes, cigars, and/or marijuana
2. Quit or  substantially reduce your intact of alcohol & red meat
3. Quit eating all friend foods
4. Quit eating sweets
5. Eat more fish and chicken, turkey
6. Eat more vegetables, fruits, and nuts
7. Manage stress with exercise and/or meditation
8. Get the required hours of sleep for you age
9. See your family doctor & eye doctor annually
10. See a dentist twice a year

OR, you can just get lazy, fat, and old and die earlier than expected...