Connect with us

Health

Eating Habits Weakening Your Muscles After 50, Say Dietitians

Published

on

Getting older can be a blessing and a curse. While you may be wiser and more confident, the physical changes that come along with aging can be difficult—and they don’t discriminate.

For many people over 50, that means not only a host of new aches and pains but also a more difficult time maintaining the hard-earned progress you’ve made in the gym. That said, just because you’re getting older doesn’t have to mean a loss of muscle tone is inevitable.

Read on to discover which eating habits could be weakening your muscles, according to experts. And for some other eating patterns you’d be wise to follow, check out these Nutrition Tips Everyone Should Follow After 50, Say Dietitians.

Shutterstock / Joshua Resnick

If you want to build—and keep—adequate muscle tone over 50, eating enough protein is crucial. However, experts say that it’s not just the type of protein you eat, but when you eat that protein, that you should consider.

“We tend to get enough total protein throughout the day, but it’s key to spread it out evenly as we can only utilize 25 to 35 grams at a time for muscle growth and repair. If you miss out at breakfast, you can’t double up at dinner to make up for it,” says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook. She notes that you can get approximately 20 grams of protein at breakfast from eating three eggs, about ¾ cup of cottage cheese or Greek yogurt, or a quarter-cup serving of protein powder.

RELATED: 20 Ways to Get 20 Grams of Protein at Every Meal

Rice and beans
Shutterstock

Adopting a plant-based or low-meat diet doesn’t mean muscle loss is inevitable—but if you want to keep those hard-earned gains, it’s essential that you’re getting the right combination of amino acids to support them.

“Animal products and some plant foods are considered complete proteins in that they provide the consumer with all nine essential amino acids. These are the amino acids that cannot be made by the body and must be consumed,” says Trista Best, MPH, RD, LD, a registered dietitian with Balance One Supplements.

“If a plant-based dieter is not consuming these amino acids regularly through complete protein sources, they could struggle with muscle gain and other health issues. Some plant food combinations can form complete proteins like beans and rice. Quinoa is also a complete protein source on its own,” Best adds.

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

steak and potatoes on a plate
Shutterstock

It’s not just plant-based amino acids that make a major difference in your muscle maintenance, however.

“Not getting enough carnitine, an amino acid found mainly in animal products, can contribute to muscle loss,” says registered dietitian nutritionist Amy Archer RDN, CLT, CHWC, author of An Integrative & Functional Nutrition Approach to ADHD Management.

“Studies in older adults show carnitine plays a role in energy production and muscle growth as well as improved cognition.”

RELATED: For the latest health and fitness news delivered straight to your inbox, sign up for our newsletter!

salmon
Shutterstock

It’s not sunshine alone that contributes to your vitamin D intake—the right foods are essential for getting adequate muscle-building vitamin D in your diet after 50.

“Low levels of vitamin D may be linked to high parathyroid hormone levels, which is associated with muscle loss. The recommended daily allowance of vitamin D is 600 IU for adults between 50 and 70, and 800 IU for adults over 70. Vitamin D-rich foods include salmon, sardines, mushrooms, cod liver oil, and fortified foods like orange juice, soymilk, and cereal,” says Gabrielle McPherson, MS, RDN, LDN, a nutrition specialist at Health Canal.

RELATED: The Worst Side Effect of Not Getting Enough Vitamin D, Says Science

Elderly man eating hamburger in living room with smiling face
Shutterstock

It’s not just eating the wrong foods that may contribute to your lack of muscle tone. Experts say that eating too much food—even if it’s healthy food—can obliterate your muscles over time.

“Excess body fat produces compounds that cause muscle inflammation and contribute to its breakdown,” says Elizabeth Ward, MS, RDN, co-author of The Menopause Diet Plan, A Natural Guide to Hormones, Health, and Happiness.

older woman who is not feeling hungry looking at plates of food
Shutterstock / u photostock

However, that doesn’t mean skipping meals or eating paltry portions is the key to keeping your muscles strong.

“Muscles consume most of the glucose in the bloodstream, and they prefer a steady supply of fuel to maintain themselves. Skipping meals and low-calorie diets rob muscles of the energy they need,” explains Ward.

Read this next:

Advertisement
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Politics5 mins ago

Buhari did not order AEDC management sack – Presidency

World13 mins ago

Germany: Muslims pray in courtyard entrance, beat man who asked them to let his car through

Politics15 mins ago

Buhari congratulates new German Chancellor, Scholz 

Sports17 mins ago

Atalanta’s Final Champions League Group Match Against Villarreal Was Postponed On Wednesday Because Of Heavy Snow

News21 mins ago

EFCC declares forex firm boss Maxwell Odum wanted over N213bn fraud

News21 mins ago

EFCC declares forex firm boss Maxwell Odum wanted over N213bn fraud

Local23 mins ago

FCT-IRS rakes in N118 billion, targets more in 2022: Official

Politics25 mins ago

Rep Bamishile denies accompanying ex-SSG, Oyebanji to obtain governorship forms

Politics35 mins ago

Zamfara APC crisis: Yari’s faction slams Senator Yarima

Sports41 mins ago

Juventus Will Enter Monday’s Champions League Last-16 Draw As Winners Of Group H After Chelsea Missed Out On Top Spot

News43 mins ago

Parliament elects Ignazio Cassis as next Swiss president

Local45 mins ago

Brothers docked for beating police superintendent

Politics45 mins ago

Buhari condemns killing of Oromoni, says perpetrators won’t be spared

Politics55 mins ago

ASUU gives scholarship to 50 most-deserving Unizik students

Sports1 hour ago

Juventus Beat Malmo To Finish Above Chelsea And Advance To The Champions League Last 16 As Group H Winners

Politics1 hour ago

Nigeria currently minefield of non-communicable diseases related deaths ― Expert

News1 hour ago

I hear I’m gay all the time – Don Jazzy

Local1 hour ago

Benin Republic grants Nigerian company 30,000 hectares for rice production

Politics1 hour ago

FG commissions disability electronic certificate production centre, four others

World1 hour ago

France: Muslim known to police calls police station, rants about Allah, says he is going to blow everything up

News6 hours ago

2023: Group cautions against fresh plots to defame Osinbajo

Entertainment14 hours ago

Man who was caught in broad daylight stealing, given soft drink and asked to dance to avoid any punishment (video)

Viral17 hours ago

May God Help This Generation: See What This Married Woman Was Caught Doing In Public (Photos)

News12 hours ago

Man commits suicide after losing company N150,000 bet

Politics10 hours ago

3800 civil servants to write promotional exams in Bauchi

Entertainment10 hours ago

“She had plastic surgery without informing him, she was seeing another man” – Ned Nwoko’s media team spills ‘truth’ about his separation with Moroccan wife, Laila

Business News6 hours ago

EFCC Declares MBA Forex Owner Wanted Over N231bn

Sports10 hours ago

Rio Ferdinand And Michael Owen Have Agreed That Mohamed Salah Was An Average Finisher When At Chelsea

News14 hours ago

Pinnick to represent Infantino at special event in Ukraine

Business News10 hours ago

FG to Inject N381trn into Economy to Create Job, Tackle Poverty

News9 hours ago

1m doses of COVID vaccine expires in Nigeria – Reuters

Politics2 hours ago

Dowen College parents mourn, demand justice over death of Sylvester

Entertainment12 hours ago

#JusticeForSylvester: Nigerian women stage protest in front of Dowen College (photos)

Politics10 hours ago

Oyo NIPR holds 2021 dinner, honours Tribune, Ayefele, Onireti, others

News9 hours ago

80 Nigerians to graduate from Business School Netherlands

Entertainment9 hours ago

Fans offer prayers for Sammie as he reveals life hasn’t been easy since he left BBNaija

News6 hours ago

Sports bet: Man allegedly commits suicide after losing company’s N150,000

Entertainment14 hours ago

That age is so sensitive. They need you – Singer Simi advises parents against placing their children in boarding schools

News6 hours ago

Man caught in broad daylight stealing, asked to dance to avoid any punishment (video)

Entertainment9 hours ago

“I have tested positive for COVID-19” – BBNaija star, Maria reveals, says she’s in quarantine in Ghana

Trending