Powerful Diet To Boost Muscle Mass In Aging Seniors

Every time you do some workout, it should be complimented by a diet which-

• Helps build muscle mass,
• helps in repair of wear and tear in muscles after the workout, and
• provides energy for the next workout

Today, you will learn to use the dietary items as building blocks for your muscles, including how much to use and how to combine all items diligently. Let’s begin-

To maintain muscle mass while doing exercise, especially in aging seniors, whom we consider senior citizens, we need a proper diet to boost it.

Earlier, I wrote an article on How to Age Gracefully with One Great Diet plan.

In this article we discuss how we are going to do it, not only for the senior citizens but for the younger generation as well.

So let’s begin, let’s start with what food our body needs to fulfil all the demands of getting day-to-day energy requirements.

There are basically two categories of foods that our body needs. They are-

• Macronutrients like
  • Protein,
  • Carbohydrates and
  • Fats
• Micronutrients like
  • Vitamins and
  • Essential Minereals

Basically, macronutrients make a major part of our diet planning to boost muscle mass. So, let’s discuss briefly about these macronutrients and learn how to add them diligently to your diet to get wholesome food.

Proteins

Proteins remains the mainstay in muscle mass management along with exercise. Let’s learn which proteins are beneficial to building our muscle and how to include them in our diet.

Proteins can be of 2 categories-

Animal based proteins-here are some examples of high quality animal based proteins along with amount of protein per 100 grams in the table below-

Plant-based proteins are another vital source of nutrients.

It’s important to incorporate a variety of plant-based proteins into your diet to ensure you are getting all the essential amino acids.

Some examples of high-quality plant-based proteins include tofu, tempeh, lentils, chickpeas, and quinoa.

These plant-based proteins are not only rich in protein but also provide other essential nutrients like fiber, vitamins, and minerals.

Including a mix of animal and plant-based proteins in your diet can help you meet your daily protein needs while promoting overall health and well-being.

Here is a table of different types of some plant-based proteins and their value per 100 grams of the item-

Adding Protein-Rich Foods to Your Diet

To support muscle mass growth, it’s crucial to include protein-rich foods in your diet.

Foods like lean meats, eggs, dairy, legumes, and nuts are excellent sources of protein.

Aim to incorporate a source of protein in each meal for optimal muscle repair and growth”

Related article- Amount of Protein Required to Improve Muscle Mass in Older Adults

For those who want to build muscle mass faster, the easiest way is taking protein supplements both before and after a workout. Learn more about protein supplements here- Best Protein Supplements to build Muscle Mass

Carbohydrates

As we age, maintaining a healthy lifestyle becomes crucial, especially for seniors looking to build muscle mass. One of the key components in their diet should be high-class carbohydrates. Unlike simple carbohydrates, high-class carbohydrates are complex, providing sustained energy levels and essential nutrients.

Whole Grains: A Rich Source

Whole grains are an excellent source of high-class carbohydrates. Foods such as brown rice, quinoa, and whole wheat pasta offer dietary fiber and essential minerals. These grains not only help in energy production but also promote better digestion, which is vital for overall health in seniors.

Fruits and Vegetables: Nutrient-Rich Choices

Incorporating a variety of fruits and vegetables into the diet can significantly contribute to muscle mass development. Foods like sweet potatoes, bananas, and berries provide high-class carbohydrates while being rich in vitamins and antioxidants. These nutrients play a pivotal role in muscle recovery and overall health.

Legumes: Protein and Carbohydrate Duo

Legumes such as lentils, chickpeas, and black beans are another great option for seniors. They offer a dual benefit; not only are they high in carbohydrates, but they also provide substantial amounts of protein, which is essential for muscle repair and growth. Including legumes in meals can create a balanced, nutrient-dense diet.

You can use legumes in the form of sprouts for additional benefits.

Fats

The Importance of Healthy Fats

As individuals age, maintaining muscle mass becomes increasingly important for overall health and mobility. A nutritious diet rich in healthy fats plays a vital role in supporting muscle growth and recovery. Healthy fats provide essential fatty acids and help in the absorption of fat-soluble vitamins, making them an important component of a balanced diet, especially for elderly people.

Types of Healthy Fats

There are several types of healthy fats that can aid in promoting muscle mass in older adults.

Monounsaturated fats, found in olive oil, avocados, and nuts, are known for their heart health benefits and anti-inflammatory properties. They can help improve body composition and enhance muscle function.

Polyunsaturated fats, including omega-3 and omega-6 fatty acids, found in fatty fish like salmon, walnuts, and flaxseeds, are particularly beneficial. Omega-3s have been shown to support muscle protein synthesis, enhance recovery after exercise, and reduce muscle loss that often accompanies aging.

Incorporating Healthy Fats into Your Diet

To maximize the benefits of these healthy fats, elderly individuals should aim to include them in each meal.

For instance, drizzling olive oil over salads, incorporating fatty fish into meals a few times a week, or snacking on a handful of nuts can provide the necessary nutrients to support muscle mass.

Staying hydrated and combining healthy fats with adequate protein sources further promotes optimal muscle health.

In conclusion, integrating healthy fats into the diet is essential for elderly individuals looking to build and maintain muscle mass. By choosing the right sources of fat, older adults can enhance their nutritional intake and overall physical well-being.

Conclusion

For seniors striving to build muscle mass, focusing on high-class carbohydrates from whole grains, fruits, vegetables, and legumes is instrumental. These foods offer not just energy but also vital nutrients that support overall health and well-being.

Snack Ideas to Keep You Energized

Healthy snacks are essential to keep your energy up throughout the day. Consider options like Greek yogurt with berries, a handful of nuts, or whole-grain crackers with cheese. Not only will these snacks fuel your workouts, but they’ll also keep you feeling satisfied and energized.

Here’s delicious a recipe that contains protein rich foods-

Protein-Packed Chili Recipe Containing all 3 Macronutrients

Ingredients:

• 1 lb lean ground/minced turkey or chicken –
• 1 can (15 oz) black beans, rinsed and drained –
• 1 can (15 oz) kidney beans, rinsed and drained –
• 1 can (15 oz) diced tomatoes –
• 1 small onion, diced –
• 2 cloves garlic, minced –
• 1 bell pepper, diced –
• 2 tbsp chili powder –
• 1 tsp cumin –
• Salt and pepper to taste –
• Olive oil for cooking

You can use any plant-based protein like tofu, tempeh or seitan instead of meat.”

How to make this dish

Follow the instruction below that will give you a protein-packed yet delicious curry that you can have with any type of bread.

Instructions

Here’s a step by step for cooking this delicious protein-rich meal-

• In a large pot, heat olive oil over medium heat.
• Add onion, garlic, and bell pepper. Sauté until soft.
• Add lean ground turkey or chicken. Cook until browned.
• Stir in black beans, kidney beans, diced tomatoes, chili powder, cumin, salt, and pepper.
• Bring to a simmer and cook for 20-30 minutes, stirring occasionally.

Your dish is ready! Serve hot, optionally topped with avocado or Greek yogurt. Enjoy your protein-rich meal!

Finally, if you have any doubts about either exercise of diet in building muscle mass you can refer to this article- FAQ on Building Muscle Mass

Conclusion

Incorporating movement and healthy eating into your daily routine can enhance your overall health and well-being through exercises for senior citizens.

The ten exercises mentioned in my last article are not only enjoyable but also effective in boosting muscle mass and improving strength, balance, and flexibility.

Coupling these activities with a nutritious diet will ensure you’re fueling your body correctly. Remember, staying active with exercises for senior citizens is essential, and it’s never too late to start reaping the benefits of a healthy lifestyle!

Final Thoughts: Embrace Movement and Nutrition!

As we age, it’s vital to prioritize our health and well-being. Each of the exercises discussed can be modified to suit your individual needs and abilities.

With a little creativity and commitment, you can make fitness a rewarding part of your life. So, grab your resistance bands, join a dancing class, or step into the garden. The journey to a healthier you starts today!