What is the recommended diet to gain muscle mass from the age of 40?

Due to hormonal changes, from that age men and women suffer changes in their body structure.

After the age of 30, people lose 3% to 8% of muscle mass every decade, and this rate of decline is faster after the age of 60. Also, after the age of 50, muscle quality and strength also decrease.

This is probably the reason why at a certain age some people report that physical exercise does not give them the same results as in previous years.

The answer could be in food. And more specifically, in the lack of protein. Proteins are an essential nutrient in the formation of muscle mass.

Therefore, without consuming adequate amounts, it will be much more difficult to develop muscle mass and strength. And as the years go by, people may need more protein than they realize.

What is sarcopenia and why proteins are key
This name refers to the progressive loss of skeletal muscle that occurs over the years.

It is the underlying problem of limitations in physical functionality and mobility in adulthood, and hence the importance of preventing it from an early age.

The loss of muscle mass begins after the age of 30. And this can eventually cause this condition of muscle weakness, which is a risk factor for frailty and falls.

It can occur as early as age 65 and affects most people to some degree by age 75, especially those who are more inactive.

Hence, strength training, added to an optimal protein intake, constitute two keys to the health of muscles and bones.

Osteopenia is known as the loss of bone mass and bone resistance that is caused by multiple hormonal issues, but also by the lack of strength training.

“The more muscle you have, the higher your metabolism will be,” said Kim Pearson, a nutritionist, in an interview with The Telegraph. “If your muscle goes down, so does your metabolic rate.”

Quantity and quality matter
Mary Ní Lochlainn, is the lead author of a recent study from King’s College London, noting: “There is some evidence linking red meat to higher rates of inflammation, which may have a negative impact on muscle health.”

So? She explained that those results were seen in those with the highest protein intake from animal sources.

“Our research showed the importance of eating high-quality protein, even plant-based, rather than just larger amounts,” he insisted.

What and when to eat
Nutritionist Laura Romano (MN 5992) explained that “sarcopenia is the involuntary loss of skeletal muscle mass, which occurs over the years.”

The nutritionist listed the foods that provide benefits for bone and muscle health:

  • Seasonal fruits and vegetables
  • Blue fish (salmon, tuna, herring, horse mackerel, sardines)
  • lean meats
  • Legumes (beans, chickpeas, lentils, peas)
  • Egg
  • Milk, yogurt and cheese (or vegetable drinks and derivatives as long as they are fortified with calcium)
  • Avocado
  • Olive oil
  • Almond nuts
  • Chia and flax seeds To stop the loss of muscle mass, Romano pointed out that “having a healthy diet of the Mediterranean type is what has the greatest scientific evidence to contribute to better bone health.”