As we age, staying strong and vibrant becomes increasingly important. After the age of 30, our muscle mass naturally declines by about 3-5% each decade. This gradual loss can lead to frailty, decreased mobility, and a heightened risk of falls and other health issues. But don’t worry—there’s a way to counteract this decline and maintain your strength and vitality.
The key is to optimize muscle protein synthesis (MPS), the process where your body builds new muscle. Combining resistance training with adequate protein intake is crucial for stimulating MPS and supporting muscle health. Aim to incorporate 30-50 grams of protein in each meal to help build muscle, reduce the risk of sarcopenia, and support an active lifestyle as you age.
1. Wild-Caught Fish
Wild-caught fish, such as salmon, trout, and sardines, are excellent sources of high-quality protein and provide all the essential amino acids necessary for muscle repair and growth.
These fish are also rich in omega-3 fatty acids, particularly EPA and DHA, which are known to reduce inflammation, enhance blood flow, and promote muscle protein synthesis. These benefits are crucial for effective muscle recovery and performance. Additionally, wild-caught fish offer a natural supply of vitamin D, which is vital for muscle contraction and repair, and astaxanthin, a powerful antioxidant that helps protect muscle cells from oxidative stress. For optimal benefits, aim to include wild-caught fish in your diet two to three times a week.
2. Grass-Fed Beef
Grass-fed beef is a top choice for a protein source that supports muscle health. This meat is rich in all nine essential amino acids, including leucine, which is crucial for muscle repair and growth.
Grass-fed beef also contains creatine, which boosts cellular energy, aiding in muscle mass, strength, and recovery. Compared to grain-fed beef, grass-fed beef is leaner, with higher levels of omega-3 fatty acids and antioxidants. It’s also richer in conjugated linoleic acid (CLA), which promotes lean muscle mass, enhances metabolic rate, and aids muscle recovery.
3. Pasture-Raised Chicken
Choosing pasture-raised chicken is ideal for muscle support. Unlike free-range chickens, which may have inconsistent access to outdoor areas, pastured chickens roam freely and eat a natural diet, resulting in superior nutritional benefits.
Pasture-raised chicken provides high-quality protein and essential amino acids, including leucine, vital for muscle growth. It also contains healthy monounsaturated fats and B vitamins like niacin and B6, which support energy metabolism and muscle function.
4. Grass-Fed Dairy
Grass-fed dairy products, such as whey protein and Greek yogurt, offer excellent support for muscle health—assuming you don't have a dairy intolerance.
Grass-fed whey protein is highly absorbable and rich in branched-chain amino acids (BCAAs), particularly leucine, which promotes muscle repair and growth. Similarly, grass-fed Greek yogurt, which is thicker and higher in protein compared to regular yogurt, provides essential amino acids for muscle recovery and is rich in vitamin D for improved calcium absorption and overall muscle health.
Full-fat and low-fat varieties of grass-fed Greek yogurt are high in omega-3 fatty acids and CLA, which aid muscle recovery and reduce inflammation. For a practical boost, consider integrating Greek yogurt into your diet. Studies have shown that it can enhance strength, muscle size, and fat-free mass when combined with resistance training.
5. Pastured Eggs
Eggs are often hailed as a perfect protein source due to their high protein-digestibility score, reflecting their ability to provide essential amino acids for muscle recovery and growth.
Pastured eggs are particularly beneficial, as they come from hens that have access to outdoor spaces and a natural diet. This results in eggs richer in vitamins A, D, and E, as well as antioxidants like lutein and zeaxanthin. The yolks of pastured eggs contain healthy fats, including omega-3 fatty acids, which help reduce inflammation and support post-exercise recovery.
Boost Your Protein Intake and Muscle Health
Increasing your protein intake can be a simple yet impactful change to combat age-related muscle loss. To help you make this shift, consider my 6-Week Better You Wellness Challenge. This program includes a protein calculator to determine your daily needs, a guide with tips and tricks, and a protein-first meal plan to support your transition to a higher-protein diet.
Cheers to your health!
-Amy Sanzone
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