Gaining muscle mass in old age is possible with the right diet and resistance training. Find out how to do it.
As people age, maintain and increase muscle mass It becomes essential to preserve mobility, independence and quality of life. From the age of 60, the risk of sarcopenia, or loss of muscle mass and strength, increases considerably. To counteract this loss, specialists stress the importance of an adequate diet that supports muscle growth and improves the effectiveness of physical training.
A balanced nutrition Not only does it help build and maintain muscle mass, it also facilitates recovery after exercise. Implementing a diet rich in protein, complex carbohydrates, and healthy fats, in combination with resistance training, can offer significant health and wellness benefits in older age. Below, we explore dietary recommendations and how physical training complements these efforts.
Vegetarian diet.jpg
A balanced diet helps muscle growth
To promote muscle growth and improve recovery, consider including the following foods in your diet:
- Lean meats: Chicken, turkey, beef.
- Fish: Salmon, tuna.
- Eggs: Complete sources of protein.
- Legumes: Lentils, chickpeas.
- Milk products: Milk, yogurt, cottage cheese.
Complex carbohydrates:
- Whole grains: Oats, quinoa, brown rice.
- Fruit: Apples, bananas, berries.
- Vegetables: Spinach, broccoli, carrots.
Healthy fats:
- Avocados: Rich in healthy fatty acids.
- Nuts: Almonds, walnuts.
- Olive oil: Ideal for cooking or dressing salads.
Hydration:
- Water: Maintain good hydration throughout the day.
Including these foods in your daily diet can significantly improve muscle growth and overall health.
exercises for older people
The benefits of combining resistance training with a healthy diet
He resistance trainingwhich includes lift weights and use resistance bandsis highly effective in increasing muscle mass, especially when combined with a proper diet. Muscles need proteins to repair and build new tissue after exercise. A high protein diet provides the amino acids necessary for this process, optimizing training results.
In addition, the complex carbohydrates They provide the energy needed to maintain optimal performance during workouts and help in post-exercise recovery. healthy fats contribute to overall health and improve the absorption of essential nutrients. Together, resistance training and a balanced diet not only help to gain muscle mass, but also promote better quality of life and a healthy agingConsulting with health professionals can help design a personalized plan that maximizes both nutritional and exercise benefits.
Source: Ambito
