Your Muscles Shrink After 60! Eat These 8 Foods to Rebuild Strength

Your muscles may be losing strength after 60, but what is on your plate can play a bigger role than most people realize. In this video we count down 8 everyday foods linked to muscle strength in older adults: spinach, almonds, chickpeas, cottage cheese, lentils, Greek yogurt, salmon, and eggs. You will learn how each one works inside your body and why a food you may already own, and may be eating the wrong way, takes the number one spot. In this video: Why strength falls with age and what anabolic resistance means How nitrate, magnesium, leucine, iron, and omega-3s support muscle Simple ways to add each food to your day Tell me in the comments your age and one thing you want to stay strong enough to do. If this was helpful, please like, subscribe, and share it with someone over 50 who needs it. #muscleloss #seniornutrition #healthyaging #proteinfoods Disclaimer This video is for educational purposes only and is not medical advice. The narrator is not a doctor, and nothing here replaces the advice of your own physician. Talk to your doctor before changing your diet, especially if you have kidney disease, take blood thinners, or have food allergies. Margaret is a composite character, not a real patient. #sarcopeniafoods #musclestrength #proteinforseniors #eatforstrength #seniorhealth muscle loss after 60, foods for muscle strength seniors, how to build muscle after 60, sarcopenia, protein for seniors, best foods for muscle over 60, muscle weakness in older adults, how to stop muscle loss with age, anabolic resistance, senior nutrition, healthy aging, strength after 60, protein foods for older adults References Mitchell WK, et al. (2012). Sarcopenia, dynapenia, and the impact of advancing age on human skeletal muscle size and strength. Frontiers in Physiology. Edith Cowan University (Blekkenhorst, Sim and colleagues). Nitrate-rich vegetable intake and lower-limb function in older women. Welch AA, et al. (2016). Dietary magnesium and skeletal muscle power and mass in women. Journal of Bone and Mineral Research. Veronese N, et al. (2014). Magnesium supplementation and physical performance in elderly women. American Journal of Clinical Nutrition. Kojima G, et al. (2018). Mediterranean diet and incident frailty: systematic review and meta-analysis. Age and Ageing. Kouw IWK, et al. (2017). Protein ingestion before sleep increases overnight muscle protein synthesis in healthy older men. Journal of Nutrition. Delmonico MJ, et al. (2009). Longitudinal study of muscle strength, quality, and adipose tissue infiltration. American Journal of Clinical Nutrition. Penninx BWJH, et al. (2003). Anemia and decline in physical performance among older persons. American Journal of Medicine. Moore DR, et al. (2015). Protein intake required to stimulate myofibrillar protein synthesis in older versus younger men. Journals of Gerontology, Series A. Smith GI, et al. (2011). Omega-3 supplementation increases muscle protein synthesis in older adults. American Journal of Clinical Nutrition. Also Smith GI, et al. (2015), same journal. Van Vliet S, et al. (2017). Whole eggs vs egg whites and postexercise muscle protein synthesis in young men. American Journal of Clinical Nutrition. Bauer J, et al. (2013). PROT-AGE Study Group recommendations on protein intake in older people. Journal of the American Medical Directors Association.