April 07, 2022
How to Stave Off Muscle Loss After Age 50
Not only is it harder to shed fat (or keep it off) when we reach our 50s and 60s, but muscle loss is also a concern.
This is because our bodies can’t break down protein as easily as it could in our 20s and 30s. Preserving muscle has a lot to do with our protein intake—especially early in the day to get our systems working as they should.
Centers Health Care has four ways that you can make sure you’re not losing muscle mass in your 50s and beyond.
- Get Enough Protein Throughout the Day
Experts say you should have 25 (women) to 30 (men) grams of protein per meal, and it’s especially important to do so at breakfast. In addition, have one snack during the day that contains 7 grams of protein.
- Don’t Skimp on Fruits and Vegetables
Eating colorful fruits and vegetables during the day helps keep inflammation in the body down, which helps with muscle retention.
- Don’t Fall Behind on Fiber
Make sure you’re having enough fiber, and dietary fiber (through food) is the best kind. Whole grains and legumes are great sources that are easy to keep up with.
- Don’t Neglect Strength Training
Having meals that are high in protein and keeping active with resistance (strength) training can help your body stay young when it comes to muscle production and retention. These become more and more important over time because research shows that adults lose between 3% and 8% of muscle mass each decade starting at some point between ages 30 and 40.