Muscle mass and strength naturally decline with age. However, there are steps you can take to remain strong and healthy. Staying active is your best bet, but proper nutrition also plays an important role. Here are some ways your diet can help you maintain healthy muscles as you age.
Protein
When it comes to supporting muscles, protein is king. The body breaks it down into amino acids, which repair and build muscle. There are nine essential amino acids that our body does not synthesize on its own. Proteins that contain all of them are known as whole or complete proteins. The amino acid leucine plays an especially important role in triggering muscle growth.
As we age, we need more protein. Older adults often experience anabolic resistance, which lowers the body’s ability to break down and synthesize protein. More is needed to prevent age-related muscle loss. The recommended daily allowance of protein is 0.8 grams per kilogram of weight, but according to Harvard Health, a daily intake of 1 to 1.3 grams of protein per kilogram of body weight is recommended for older adults. This translates to roughly 79 to 103 grams daily for a 175-pound person. To maximize muscle preservation, spread your protein intake evenly across meals.
Vitamin D
Vitamin D also plays an important role in maintaining muscles. It acts as a hormone that is essential for muscle function, strength and development. It binds to receptors directly in muscle cells to regulate protein synthesis, mitochondrial energy production and neuromuscular coordination. A vitamin D deficiency often leads to weakness, aches and reduced athletic performance.
In older adults, vitamin D deficiency is associated with an increased risk of falls and dynapenia, the age-related loss of muscle strength. According to Harvard Health, research found that people were 70% more likely to develop dynapenia when they had below normal vitamin D levels. Deficiency can be avoided through careful sun exposure, diet or taking a supplement.
Muscle-Supporting Foods
- Cow’s milk: Protein called whey is found in cow’s milk. It’s often extracted and turned into protein powder. Milk also contains leucine and vitamin D, which have been shown to improve muscle mass. If cow’s milk isn’t an option, fortified soy alternatives also can help thanks to added calcium and vitamins A and D.
- Chicken: Poultry is a great source of protein. It can be especially beneficial because it has an amino acid profile very similar to the protein found in the human body. Lean cuts of beef and pork also are good sources of protein.
- Tofu: If you’re looking for a plant-based alternative to animal products, tofu and other soy-based products are good options. A half cup of tofu has 21.8 grams of protein, and it contains all nine essential amino acids. Tofu also contains heart-healthy fats, calcium, iron and manganese.
- Beans: Lentils and peas contain protein, but they aren’t complete, i.e., they do not have all nine amino acids. Balancing beans with other plant-based options like quinoa, hemp seeds and spirulina, which as complete proteins, can help give you a wide-ranging amino acid profile.
- Salmon: Fish is not only a good source of protein; it’s high in vitamin D. Wild salmon is a better option than farmed varieties. The latter only has 25% of the vitamin D found in wild-caught fish, according to research. Trout and tuna are other seafood options that support healthy muscles.
- Eggs: A standard large egg contains around 6 grams of protein and provides all nine essential amino acids. While egg whites are considered a low-fat source or protein, you don’t necessarily want to skip out on the yolks. Not only do they contain a significant amount of protein, they also have healthy fats, vitamins and choline.
- Sweet potato: Veggies with red and orange hues may not be high in protein, but they do contain beta-carotene. Known as a carotenoid, these antioxidants have been found to support muscle health in older adults. Research shows that adults between 65 and 85 who ate more fruits and vegetables had stronger grip strength. Carrots, red bell peppers and tomatoes also have beta-carotene.
- Broccoli: Cruciferous vegetables, which also include cauliflower, cabbage, kale and Brussels sprouts, have shown promise in protecting muscle. While they may not be sources of protein, they contain complex carbohydrates, antioxidants and vitamins A, C and K.
- Don’t forget to hydrate! Research shows that hydration impacts muscle health, and older adults have a higher risk for dehydration. The National Academy of Medicine recommends about 9 cups per day for women and 13 cups for men, ages 51 and over. At least aim to meet the standard 8-cup goal each day.
Sources: Harvard Health, AARP