Retaining muscle mass after 50 can be a challenge, but it’s not an impossible feat. Ensuring a protein rich diet is one of the key steps to overcome this challenge. Consuming the right amount of protein not only builds muscle but also aids in repair and growth, ensuring vitality and strength in later life.
We prioritize physical health and wellbeing in our community, and our team is committed to helping residents maintain their muscle mass. Our resident-centric fitness program includes tailored exercises that promote muscle health and strength.
We believe in a holistic approach and understand the crucial role of nutrition in muscle development and maintenance. Therefore, we provide dietary guidance to our residents, ensuring they receive plenty of protein-rich foods trusted to nourish and maintain muscle mass.
Dietary Sources of Natural Protein
A healthy diet is your best bet for getting natural protein. Animal-based proteins such as eggs, meat, poultry, and fish are excellent sources. They have all the essential amino acids that your body needs to build muscle effectively.
Equally important are plant-based proteins, especially for those leading a vegetarian or vegan lifestyle. Lentils, beans, chickpeas, and peas are rich in protein. Other sources include almonds, chia seeds, quinoa, and tofu. Incorporating protein from a variety of sources helps cater to the diversity of nutritional benefits they offer.
Protein Intake Recommendations for Residents
Residents, especially those over 50, need to consume more protein to build and maintain muscle mass. A good, achievable target is to aim for 1.2 to 1.5 grams of protein per kilogram of body weight daily.
However, these figures can vary according to your lifestyle, body type, and activity level. If you’re part of a retirement community and engage in mild to intense physical activities, your protein requirement is likely to be higher. Always consult your healthcare practitioner for personalized advice.
Combining Protein with Exercise for Muscle Maintenance
Muscle building isn’t just about protein-rich diets. Exercise plays a vital role too. The combination of resistance and aerobic exercises helps to maintain and build the muscle mass of residents.
Resistance training, in particular, effectively stimulates our muscle fibers to grow. Consuming protein after workouts supports this process by supplying the needed amino acids for muscle repair and growth. But remember to pair it with regular aerobic activities like brisk walking, cycling, or swimming to boost overall health and fitness.
Meal Planning and Recipes for Muscle-Building Protein
Planning meals effectively is pivotal for maintaining a protein-rich diet. Aim to incorporate protein in every meal. Begin the day with a protein-packed breakfast; for instance, eggs with whole grain toast or a bowl of Greek yogurt with fruits and nuts.
For lunch, focus on salads with chicken, fish, or tofu, and for dinner, consider grilled lean meat with a side of vegetables. Snacks can be cheese, nuts, or protein-rich smoothies. Adopting such dietary habits will significantly contribute to preserving and building muscle mass post-50.
Experience Dimensions Health & Fitness at our Retirement Community
Come and experience our offerings. To fully appreciate how we can support the fitness and nutritional needs of your loved ones, schedule a visit today. Our warm, caring team is ready to welcome you into our exclusive retirement community.
