These 3 Foods Should Be Eaten by Everyone Over 50 to Preserve Muscle Mass
After the age of 50, muscle mass naturally starts to decline – a condition known as sarcopenia. But the right foods can slow down this process significantly.
Here are three essential protein sources and why they should have a permanent place in your fridge.
Older adults need more protein
As you age, your body becomes less efficient at processing protein – a phenomenon called anabolic resistance.
That’s why adults over 50 should consume between 1.2 and 1.6 grams of protein per kilogram of body weight daily.
Yogurt fits any time of day
Yogurt is incredibly versatile – enjoy it for breakfast, as a snack, or as a dessert. Combine it with fruits, nuts, or grains for a healthy, satisfying mini-meal.
Eggs offer the highest biological protein value
Eggs are a complete protein source, containing all the essential amino acids.
They’re easy to prepare and also packed with vitamins and antioxidants that support the body as it ages.
Canned fish is convenient and healthy
Sardines, tuna, and mackerel in cans are excellent sources of protein and omega-3 fatty acids, which benefit heart and brain health.
They’re shelf-stable and ideal for quick, nutritious meals.
Pair protein with strength training
Protein alone isn’t enough. Experts recommend combining your intake with physical activity – especially strength training – to preserve or even build muscle mass in later life.
