To achieve this goal, some derogations are necessary.
Who has never thought that after 50 it is already too late to maintain an active physical life and “turn” the key to healthy eating habits? Those who think it is impossible are wrong, but some questions remain, for example: what to eat to increase muscle mass after 50?
Tips for gaining muscle mass after 50
“To gain muscle mass after 50, it is important to adjust the consumption of foods that are a source of protein. The total protein intake must be increased and this consumption divided throughout the day. This adjustment must be made on an individual basis. Based on the training routine and body weight of each person,” he said. nutritionist at Hospital Israelita Albert Einstein Serena del Favero.
Another addition is that it is not just the number of calories that stimulates muscle growth. In other words, there must be a supply of nutrients to meet what the muscles need as a growth substrate.
“Adults over the age of 50 should consume at least 1.6-2.0 g of protein per kg of body weight per day, that is, take care of the proteins for this process, since muscle synthesis depends on the dose of protein you ingest. “, he reinforced nutritionist Jessica de Freitas Contact Sport Life.
At the same time, there is another message that increasing muscle mass is not just about increasing the concentration of protein in the diet and waiting for the result, namely that it is worth combining it with the intake of energy sources, such as whole grain carbohydrates so that muscle fibers grow properly.
“Without adequate energy intake, the body chooses to use its own protein fibers to maintain the proper functioning of all its systems, which significantly reduces the volume of muscle mass throughout the body. For this reason, it is interesting to evaluate the consumption of foods such as brown rice, sweet potatoes, oats, whole wheat pasta and other energy sources rich in fiber and carbohydrates,” explained Jéssica.
What Should You Avoid to Gain Muscle Mass After 50?
“You should avoid excessive meat consumption because, although it is a source of protein, beef in particular is rich in saturated fats, which can be harmful to cardiovascular health,” advises Serena.
What other foods are important in meals for this goal?
“High-quality proteins, such as eggs, yogurt, milk, red meat, white meat, fish, tuna, rice and beans, which are rich in amino acids. For vegans: chickpeas, tofu, lentils, peas and soy. The amino acids in the diet, which come from proteins, act as ‘building blocks’ for building new muscles, especially leucine,” suggests de Freitas.
Hydration, vitamins and supplements from 50 years onwards
The first point is that, regardless of age, hydration is essential for good health. Therefore, there is no best vitamin to increase muscle mass since it depends on the body and metabolism of each person. Facts that still do not prevent an evaluation with a specialist.
“There are some supplements on the market that can help, such as whey protein and creatine, but they need to be incorporated into your diet with the guidance of a healthcare professional,” del Favero said.
The latest messages
“Increasing muscle mass depends on many factors and the time at which you see results can be different from individual to individual. The individual must sleep and train well. Without adequate physical exercise and quality sleep the results are wasted”, concluded Serena del Favero.
“Remember that without weight training you cannot gain muscle mass. Weight training will be the main ‘fuel’ for this muscle gain. This goal requires consistency, discipline and patience,” concluded Jéssica de Freitas.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
