Nutrition after 50 years to increase muscle mass

As we reach middle age, there is an increasing concern about maintaining and increasing muscle mass, especially after age 50. This interest not only focuses on aesthetics, but also on the importance of health and physical functionality.

After age 50, the body undergoes significant changes, including a natural tendency to lose muscle mass, a process known as sarcopenia. This loss of muscle mass can have adverse effects on quality of life, physical strength, and the ability to perform daily activities.

The concern about increasing muscle mass at this stage of life is motivated by the understanding that muscle strength is essential for maintaining independence and functionality as we age.

Muscle mass is not only important for performing everyday tasks, such as lifting heavy objects or climbing stairs, but it also plays a crucial role in bone and metabolic health. And it is at this stage when, more than ever, diet and exercise play a crucial role.

Fortunately, it is possible to increase muscle mass after age 50 with the right approach. Incorporating a regular strength training program, combined with aerobic training, helps tone, maintain muscle mass and bone resistance.

At least 150 minutes of moderate aerobic exercise or 75 minutes of intense exercise per week is recommended, combining activities such as walking, swimming and strength training.

In addition to exercise, diet plays a crucial role in the process of increasing muscle mass. According to Dr. Ma Isabel Beltran Margarit Nutritionist, expert in the treatment of obesity and overweight and member of the Spanish Society for the Study of Obesity, she assures that addressing these changes proactively, a balanced and conscious diet is essential.

After age 50, hormonal changes can affect metabolism and body composition, making it important to focus on maintaining muscle mass and controlling body fat. Protein plays a crucial role in this stage, helping to maintain and repair muscle tissue.

It is important to opt for lean sources such as chicken, fish, legumes and low-fat dairy. Additionally, healthy fats, such as omega-3 fatty acids found in foods like fish and avocado, are essential for lowering cholesterol and fighting inflammation.

The weekly menu designed specifically for women over 50 or in menopause aims to lose body fat and preserve or gain muscle mass. Based on an approach to eliminate localized fat and balance essential nutrients, it includes meals such as chickpeas with mushrooms, baked salmon salad and chicken curry with brown rice.

Monday

Breakfast: Coffee with a vegetable drink enriched in calcium and vitamin D and sourdough flour bread, warm but not toasted, with fresh cheese and tomato.

Midmorning: A mini toast of multigrain bread with York ham (+85% meat).

Food: Chickpeas with seasonal mushrooms. A piece of fruit for dessert.

Snack: Yogurt, oatmeal and banana smoothie.

Cena: Grilled fish with asparagus and cold steamed potatoes that rest for several hours.

Mars

Breakfast: Coffee with a vegetable drink and natural white yogurt porridge with oats, red fruits and chia seeds.

Midmorning: A mini toast of multigrain bread with natural tuna.

Food: Baked salmon salad with roasted vegetables. A piece of fruit for dessert.

Snack: Tea or infusion. 1 spelled cracker with avocado and tomato.

Cena: Grilled chicken breast with quinoa and steamed broccoli.

Wednesday

Breakfast: Coffee with a vegetable drink and an egg white omelette with spinach and avocado.

Midmorning: A mini toast of multigrain bread with York ham and a handful of almonds.

Food: Peas with ham. A piece of fruit for dessert.

Snack: Carrot sticks with hummus.

Cena: Zucchini cream with shredded chicken.

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Thursday

Breakfast: Coffee with a vegetable drink and sourdough flour bread, warm but not toasted, with avocado and tomato.

Midmorning: A mini toast of multigrain bread with sardines natural or in virgin olive oil.

Food: Curry chicken with brown rice. A piece of fruit for dessert.

Snack: Tea or infusion. A handful of nuts with a piece of cheese.

Cena: Baked salmon with asparagus and quinoa.

Friday

Breakfast: Coffee with a vegetable drink and a natural white yogurt porridge with oat flakes and kiwi.

Midmorning: A mini toast of multigrain bread with turkey ham (+85% meat).

Food: Pork tenderloin in fine wine sauce. A piece of fruit for dessert.

Snack: Tea or infusion. A handful of almonds with a pear.

Cena: Vegetable soup with shredded chicken.

Saturday

Breakfast: Coffee with a vegetable drink and sourdough flour bread, warm but not toasted, with olive oil, tomato and walnuts.

Midmorning: A mini toast of multigrain bread with ham (+85% meat) and a handful of walnuts.

Food: Chickpeas With Spinach. A piece of fruit for dessert.

Snack: Carrot and ginger juice.

Cena: Asparagus sautéed with mushrooms.

Domingo

Breakfast: Coffee with a vegetable drink and oatmeal pancakes with yogurt and red berries.

Midmorning: A mini toast of multigrain bread with natural tuna and a handful of pistachios.

Food: Baked pork loin with cold steamed potatoes and rested for several hours. A piece of fruit for dessert.

Snack: Tea or infusion with natural white yogurt with banana pieces.

Cena: Quinoa salad with avocado and salmon.