Foods That Take Care of Your Muscles

Muscle loss is a trait of aging. As we get older, the composition of the body changes: muscle mass is reduced and percentage of fat is increased. But, this trend is also greatly influenced by lifestyle: those who do not exercise and lead a sedentary life are at greater risk. Nutritionist Rivka Oratz indicates that there are foods that help taking care of your muscles, while others are better to avoid.

“Muscle loss begins in your 40s. From this age, we lose 1% of our muscle mass every year”, says nutritionist Rivka Oratz. “But this trend is especially important once we turn 80, since, from that moment, there is a dramatic acceleration of muscle loss. This is when we talk about sarcopenia”.

To stop it, the most important thing is to lead a healthy, non-sedentary lifestyle. So physical exercise should be included on a regular basis. But, also to reduce muscle loss you have to eat properly. Here, Rivka Oratz will share the best foods for your muscles.

 

1. Olive oil, better if it is extra virgin

The Mediterranean diet hides the best secrets for taking care of muscles.

“The first thing, is to take extra virgin olive oil. In the world of fats, not all fats are the same,” explains the experienced nutritionist, Oratz. “But, extra virgin olive oil is a fat source of vegetable origin that experts reccomend for its nutritional value and its health benefits. It also to protects muscles.

 

2. Legumes, three times a week

It is convenient to eat chickpeas, beans and lentils on a regular basis, to take care of your muscles.  Eating legumes is the best way to incorporate good quality plant proteins. These are essential to take care of the muscles. Oratz recommends to eat them at least three times a week.

 

3. Egg

But, in addition to legumes, eggs are another important source of good quality protein for muscles. The nutritionist advises eating eggs at least four times a week. "There are even studies that already recommend taking eggs even once a day," says Rivka Oratz.

 

4. Milk, better whole

Milk is a natural source of good active compounds including linoleic acid, butyric acid, and phospholipids. These could help to prevent some chronic diseases. Milk fat also helps protect muscles. Therefore, if the objective is to stop muscle loss, it is convenient to take whole milk.

 

5. Blue fish: from sardines to tuna

Oily fish is another good source of good quality protein. Nutritionist Oratz indicates that eating tuna, sardines, salmon and mackerel in a balanced way, may help you to slow down the muscle deterioration typical of age.

 

6. Meat, whether it be chicken or turkey

Even until now you have heard the opposite, the general recommendation that helps you to take care of the muscles "is to eat less meat". According to Rivka Oratz, when you eat it,  the preferred variant is white meat (poultry), such as chicken and turkey. Oratz specifies that you should avoid red or highly saturated meats.

The general recommendation from Rivka Oratz follows the same pattern: eat cereals, but better if they are wholegrain. Whole foods also have another advantage: they help reduce constipation, and this makes us move better and makes it easier to take care of our muscles.