What is the recommended diet for gaining muscle mass from the age of forty?

Adults over the age of 50 need 1-1.2 grams per pound of body weight of high-quality protein per day for optimal health (Getty)

After the age of thirty People lose 3% to 8% of their muscle mass per decadeThis rate of decline is faster after the age of 60. Moreover, from the age of 50, muscle quality and strength also decline.

This is probably why some people report at a certain age that physical exercise does not give them the same results as in previous years.

The answer could be in the food. More specifically, in protein deficiency

Protein is one of the essential nutrients in Build muscle mass. Therefore, without consuming adequate amounts, it will be very difficult to build muscle mass and strength. And as the years go by, people may need more protein than they realize.

There is evidence showing how muscle mass begins to decline after the age of thirty and accelerates to over fifty (Getty)
There is evidence showing how muscle mass begins to decline after the age of thirty and accelerates to over fifty (Getty)

It is known by this name Gradual loss of skeletal muscle What happens over the years. It is the underlying problem of limitations in physical function and mobility in adulthood, hence the importance of preventing it from an early age.

“As we age, muscles are an important organ because they help maintain bodily functions, including the ability to walk, climb stairs, sit in and get out of a chair, or lift things. These things determine the autonomy and autonomy we have as we get older. In age, ”explain the specialists Mayo Clinic-. Moreover, muscles are fundamentally important for metabolism, in the context of type 2 diabetes, because they are the main place where energy is stored. glucose It is the primary determinant of the metabolic rate.

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As we have seen, muscle mass loss begins after the age of 30. And this can eventually cause this condition muscle weaknesswhich is a risk factor for Weakness and fall. It can occur as early as age 65 and affects most people to some degree by age 75, especially those who are more sedentary.

The benefits of strength training go further, and are reflected in overall bone health and metabolism (Getty)
The benefits of strength training go further, and are reflected in overall bone health and metabolism (Getty)

and then strength training, along with optimal protein intake are essential factors for muscle and bone health. It is known before Osteopenia For loss of bone mass and bone resistance due to multiple hormonal problems, but also due to lack of strength exercise.

The more muscle you have, the higher your metabolism.Kim Pearson, a registered dietitian, said in an interview The telegraph. “If your muscles go down, so does your metabolism.”

However, most people do not eat enough protein. In 2020, a study from the Lifespan Institute of the University of Sheffield It found that less than half of the over-65s studied met the UK’s Official Dietary Reference Intake (RNI) of 0.8g of protein per kg of body weight per day.

Sources rich in plant protein include nuts, seeds, lentils, quinoa, legumes, and more (Getty)
Sources rich in plant protein include nuts, seeds, lentils, quinoa, legumes, and more (Getty)

Thus, Mary Ní Lochlainn is the lead author of a recent study on King’s College London, “There is some evidence linking red meat to higher rates of inflammation, which may have a negative effect on muscle health,” he noted. So? She explained that these results were seen in those who ate the highest amount of protein from animal sources.

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Show our investigation The importance of eating high-quality protein, even plant-basedrather than just larger quantities,” he insisted.

Protein bars and shakes are useful as a snack before or after exercise and at older ages when food is more difficult to digest (Getty)
Protein bars and shakes are useful as a snack before or after exercise and at older ages when food is more difficult to digest (Getty)

before consulting infobaeNutrition graduate student Laura Romano (MN 5992) explained, “Sarcopenia is an involuntary loss of skeletal muscle mass, which occurs over the years.” “There is evidence showing how muscle mass begins to decline after the age of thirty and accelerates over fifty,” the nutrition expert explained. this Decreased muscle mass often translates to lower strength and stabilityBut it is also associated with other changes in body composition, such as a progressive increase in fat mass and a decrease in bone mass.

Include a dietitian food Which provide benefits for bone and muscle health:

Seasonal fruits and vegetables

Blue fish (salmon, tuna, herring, mackerel, sardines)

– Lean meat

Legumes (beans, chickpeas, lentils and peas)

– an egg

Milk, yogurt and cheese (or vegetable drinks and their derivatives as long as they are fortified with calcium)

– Avocado

– olive oil

– Almond nuts

Chia and flax seeds

From the usual hormonal decline over time, men and women at the age of 40 can be expected to see a change in their body structure (Getty)
From the usual hormonal decline over time, men and women at the age of 40 can be expected to see a change in their body structure (Getty)

To stem the loss of muscle mass, Romano noted, “Having a A healthy Mediterranean diet It is what should contribute the greatest scientific evidence to an improvement bone health.” He explained that “the Mediterranean diet is based on a high consumption of fruits and vegetables, olive oil, nuts, legumes, and fish, and a low consumption of red meat and ultra-processed foods,” noting that “it is very important to improve muscle mass and bone health, including The foods that are a source of it Protein, Calcium, Vitamin D, Magnesium, Omega 3 and Vitamin C“.

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The truth is that once people reach out to 40 yearsThe body’s ability to convert protein into muscle begins to wane, and it takes a while Pay more attention to food than when I was younger. “Without enough protein, the body can break down existing muscle tissue to produce enzymes, hormones and immune system proteins,” explained UK nutritionist Priya Teo.

“Adults are greater than 50 years “They need 1-1.2 grams per pound of body weight of high-quality protein each day for optimal health,” Teo said. According to the European Society of Clinical Nutrition and Metabolism (ESPEN), older adults with “acute or chronic conditions” should aim for 1.2-1.5 grams of protein, with higher intakes of up to 2 grams. seriously ill, or are recovering from an injury or surgery.

Breakfast is the most affordable meal for adding protein (Getty Images)
Breakfast is the most affordable meal for adding protein (Getty Images)

Researchers at the University of Sheffield suggest that around 25-30g of protein should be consumed in each of the three meals per day to improve muscle. Most people fail to achieve the goal, especially at breakfast.

Protein is so satisfying that a person may not need a snack. But if you do, it’s a good idea to replace your cookies, chocolate, and potato chips with nuts and seeds, some cooked chicken, a bowl of Greek yogurt, or a small piece of cheese.

In addition, “It is very important Add resistance exercise Combined with increasing your protein intake,” Nie Locklin advised. This can build muscle and reverse age-related slowing down at the same time that protein intake stimulates muscle growth.

Read on

A guide to keeping muscles strong after 40
Weight training: why professionals recommend it in adulthood
The Workout Guide: How to Maintain Muscle Tone in Your 40s and 50s

Aileen Morales

"Beer nerd. Food fanatic. Alcohol scholar. Tv practitioner. Writer. Troublemaker. Falls down a lot."

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