Foods That Help You Build + Maintain Muscle

Muscle is harder to build and maintain as we age.

As we age, maintaining muscle mass gets harder. We typically lose 3% to 5% lean muscle mass every 10 years. This is due to hormonal changes that occur in both men and women as we age, and this process can start as early as in our 30’s. The loss of muscle mass can lead to a decrease in strength which can influence our ability to perform daily activities; put us at higher risk for falls and bone fractures, and it may contribute to insulin resistance which affects our blood sugar levels.

Watch this Winnipeg Global Morning news interview with registered dietitian Madelaine Morrish, as she explains the different types of protein you can eat to maintain your muscle mass!

Losing muscle mass doesn’t have to be as bad as it might sound! The foods we consume can help us build and maintain our muscles as we age.

Steps you can take!

Get stronger with these foods! Make sure to include protein rich foods throughout the day.

Protein contains amino acids which are the building blocks for creating and maintaining muscle. Spreading your protein intake throughout the day at your meals and snacks helps to improve muscle protein synthesis.

Protein can be found in a variety of foods, with more concentrated sources being cheeses, milk (cow’s milk and soy milk), nuts and seeds and their butters (like almond butter), tofu, beans, lentils, eggs, and animal meat products.

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… But did you know that carbohydrates are important too?

Did you know that carbohydrates are the main source of fuel that our body uses to perform exercises and build muscle?

There are consequences to not eating the appropriate amount of carbohydrates that our body needs. If we do not consume enough carbohydrates in the meals that we eat throughout the day, our bodies can end up breaking down muscle.

It would be like using the woodwork of your home to fuel your fireplace. Silly right? It will be tough to build and maintain the muscle you want to preserve if you are not fueling yourself properly.

Make sure that in order to spare protein, focus on including some nutrient rich carbohydrates in your meals. Foods that contain carbohydrates include: whole grains, fruits, and some dairy and vegetables.

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NEED HELP GETTING MORE PROTEIN INTO YOUR DIET? OUR TEAM CAN HELP!

HOW DO I BOOK AN APPOINTMENT WITH A REGISTERED DIETITIAN?

To book an appointment with one of our Registered Dietitians or therapists, you can:
Phone: 204-515-7466
Email: admin@alittlenutrition.com
Book online: https://alittlenutrition.janeapp.com