5 dietary habits to help you rebuild muscle mass as you get older

Implementing the following five dietary adjustments can facilitate muscle mass gain.

5 Eating Habits To Regain Muscle Mass As You Age
5 Eating Habits To Regain Muscle Mass As You Age

No matter your age, transforming your body is within reach through dedication, proper nutrition, and consistent exercise. Whether aiming for weight loss or muscle gain, an active lifestyle is crucial. While weight loss requires maintaining a calorie deficit, building muscle demands patience. It involves breaking down muscle fibers through exercise and allowing them to recover and rebuild during rest periods. Aging often leads to muscle loss, impacting metabolism. If you’re facing challenges in gaining muscle or experiencing muscle loss, here are five strategies to regain muscle mass.

1. Ensure you consume an adequate amount of calories

Muscle loss often accompanies extreme dieting and calorie restriction. To build muscle effectively, you require a surplus of calories, exceeding your maintenance intake. For instance, if your maintenance calories are 2200, aim for at least 2700 calories to support muscle growth. When dieting begins with a sharp calorie decrease, weight loss occurs, but muscle loss can also result. Therefore, if weight loss is your goal, avoid immediate drastic dieting. Instead, start with a modest reduction of around 200 calories and adjust gradually based on your progress.

Ensure you consume an adequate amount of calories

2. Emphasize the consumption of complete proteins

Complete proteins contain all nine essential amino acids, crucial for muscle building and overall health. While our bodies can’t produce these amino acids independently, they’re vital for protein synthesis. While many plant-based proteins are incomplete, a varied diet can still meet amino acid needs.

3. Ensure sufficient intake of vitamin D

Monitoring your vitamin D levels is crucial for preserving muscle mass as you age. Vitamin D enhances muscle protein synthesis and contributes to muscle strength. While sunlight exposure is the optimal source of vitamin D, supplements can also fulfill your requirements. However, consult your doctor before starting any supplementation to determine the appropriate dosage for you.

Ensure sufficient intake of vitamin D

4. Increase your omega-3 intake

Incorporate foods rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds, into your diet. Omega-3s possess anti-inflammatory properties, which can help prevent muscle breakdown. By including these foods, you can boost muscle protein synthesis and support muscle preservation.

5. Don’t neglect carbohydrates

While protein is crucial for muscle strength, don’t overlook the importance of incorporating healthy carbohydrates into your diet. Carbohydrates provide energy for workouts and prevent the body from entering a catabolic state. Additionally, pairing protein with carbohydrates enhances protein absorption, promoting muscle development effectively.