What food a woman over 50 has to eat to maintain and increase muscle mass

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Women over 50 can benefit from a diet that includes sufficient protein, carbohydrates, and micronutrients to support muscle maintenance and growth. Here are key recommendations based on insights from the :

  1. Protein and Carbohydrates: Protein, especially leucine, is crucial for muscle synthesis and repair. Consuming 700 to 3000 milligrams of leucine with each meal is beneficial. Carbohydrates also play a role by stimulating insulin, which is anabolic, aiding in the recovery 1. It's advised to obtain amino acids from whole foods, keeping calorie density in mind. For example, animal proteins like meat, chicken, fish, or eggs provide a higher density of essential amino acids than plant-based sources per calorie 1.

  2. Micronutrients: Certain micronutrients like vitamin A, zinc, and magnesium are essential for recovery and muscle remodeling. A basic multivitamin can ensure bases are covered 2. Magnesium, in particular, is important, with six milligrams per kilogram of body weight suggested, preferably in the form of magnesium citrate 2.

  3. Meal Timing: Early feeding, particularly ingesting proteins early in the day before 10:00 AM, supports muscle maintenance or growth due to enhanced protein synthesis pathways regulated by the BMAL gene 3.

    Muscle Nutrition

    Andrew discusses the importance of essential amino acids, specifically leucine, in supporting muscle growth and repair. He also touches on the protein density of animal vs. plant-based foods and the frequency of meals needed to support muscle performance.

    Huberman Lab

    Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22
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  4. Additional Supplements: Other considerations include calcium, vitamin D, and tart cherry juice, which can aid in injury recovery, manage inflammation, and potentially enhance sleep 2.

Remember, it's essential to individualize dietary plans based on health, activity levels, and any medical considerations. Consulting a healthcare professional or a registered dietitian/nutritionist would provide personalized guidance.

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