I have become MUSCLE obsessed after learning this shocking statistic… After you turn 30 years old, you start to LOSE 3 to 5% of your MUSCLE every decade.
YIKES! This is an issue because having enough HEALTHY MUSCLE not only means you are fitter & stronger, but… MUSCLE also helps boost your immune system & prevent diseases like diabetes & obesity.
BOTTOM LINE: MUSCLE is your longevity organ, the more you have, the longer & healthier you live. So I’ve been reading all sorts of research on what to eat for optimal MUSCLE HEALTH…
MUSCLE HEALTH NUTRITION
STEP 1 = EAT ENOUGH PROTEIN
Here are some resources on the subject…
Are you getting optimal protein: READ THIS
Protein-packed breakfast ideas: READ THIS
Protein-packed lunch ideas: READ THIS
Protein-packed snack ideas: READ THIS
STEP 2 = EAT OTHER MUSCLE NUTRIENTS
Read about 3 muscle nutrients below…
3 Muscle Nutrients, Beyond Protein
In addition to protein, get enough vitamin D, omega-3, and polyphenol-rich foods to support muscle health…
1. VITAMIN D
Vitamin D is the “sunshine” vitamin, meaning your body makes it from the sun. However, since we wear sunscreen/clothes, don’t go outside enough, AND our skin produces less vitamin D as we age, it’s likely we need to get more vitamin D from other places beyond the sun.
Vitamin D is found in a few foods such as fatty fish, some types of mushrooms, and fortified dairy & plant milk, but that’s about it. So since it’s not found in many foods, often people have to take a vitamin D supplement to get enough. If you don’t know if you are getting enough vitamin D, ask your doctor to do bloodwork to check your vitamin D levels.
2. OMEGA-3 FAT
To get omega-3 fats, eat:
👉 flaxseeds, chia seeds, hemp seeds, or walnuts
and
👉 at least 2 to 3 fatty fish meals per week
Read more about the best types of fish to eat HERE.
PS: If you don’t eat fish, talk to your doctor or dietitian about possibly adding an omega-3 supplement. And if you are a vegan, there are plant-based omega-3 supplements made from algae.
3. POLYPHENOLS
Polyphenols are powerful compounds found in a wide variety of plants such as fruits, veggies, beans, nuts, seeds, herbs & spices. Here’s a list of some polyphenol-rich foods to eat on the regular…
FRUITS
apples
berries
cherries
citrus (oranges, grapefruit, lemons/limes)
grapes
pears
pomegranate
VEGETABLES
asparagus
broccoli
carrots
onions
leafy greens (spinach, kale)
tomatoes
BEANS-NUTS-SEEDS
canned beans
almonds
flaxseeds
peanuts
walnuts
soy foods (edamame, tofu, tempeh)
OTHER
dark chocolate
green & black tea
olives
parsley
turmeric
