Hamrick - Building Muscle for Seniors: Strength Training Exercises for Men and Women over 60

It is commonly stated that diet is more important than exercise when it comes to building muscle, and that is why it is so important to get it right . Building muscle requires hard work in the gym and outside the gym. Muscle building is a process that requires a combination of strength training exercises along with a healthy balanced diet. Eating various nutrient-dense foods with the right blend of proteins, carbohydrates, and healthy fats is necessary to achieve the desired result. Some people often mistake restricting caloric intake for increasing their chances of growing muscle faster.

That's a bad choice because your body will often turn to your muscle for fuel when your calories are low, which decreases your chances of growing muscle rather than increasing it. So, suppose you desire to grow muscle. In that case, you should eat enough protein, carbohydrates, fat, and other essential nutrients needed to sustain your muscle growth. You must tailor your training plan and your diet to meet your needs.

Protein can particularly help in the process. The amount of protein, carbohydrates, and nutrients you need will depend on your genetics, lifestyle, and fitness goals, but some foods are always great options to consider when building muscle. Maintain a balanced diet of proteins, carbs, and fats with consistent strength training, and watch your body composition respond to the changes.

Lean meat

Animal products such as lean meat, chicken, and turkey are usually a great source of protein. They are low-fat meat packed with amino acids and support muscle growth and recovery.

Eggs

Eggs are rich in protein and packed with nine essential amino acids. A single egg contains over 6g of protein. In addition, eggs also contain vitamins D and B2.

Dairy products

Dairy products such as milk, yogurt, and cheese are rich in protein. They require minimal preparation and contain up to 20g of protein that can fuel your muscle development. In addition, dairy products are rich in calcium which is essential for bone and muscle development.

Fish

Fish like tuna and salmon are rich in omega-3 fatty acids and are high in protein. The nutrients from fish are an essential part of a healthy and balanced diet for muscle building.

Whole grains

Whole grains like brown rice and bread are great sources of fiber and carbohydrates that are essential for maintaining a top energy level for exercise. From carbohydrates, your body will get hormones (such as insulin) and some amino acids that influence muscle growth.

Beans and lentils

Beans and lentils are an example of plant protein. They are extremely high in protein and can serve as meat substitutes in many dishes. Other sources of vegan protein include Tofu, nuts, and seeds.

Whey protein

Whey proteins are a quick, effective, and convenient source of protein. Whey powder can be added to shakes, smoothies, and oats. Some ready-to-eat products like yogurts and bars also contain whey products.

Water

Exercise and healthy diets can help build muscle, particularly having a rather high protein diet. However, many people, including some health experts, often underestimate the role of water in muscle building and this diet list would have been uncompleted if this list didn't include water. Water is extremely important to muscle development, so make sure you watch your intake. Drink water before, during, and after workout sessions to help transport the nutrients you eat around your muscles.