It’s no secret that muscle mass decreases as we age. This is due, in part, to the fact that our metabolism slows down as we get older. However, there are things you can do to maintain or even regain some of that muscle mass. This article will discuss the top 3 eating habits you need to follow to maintain your muscle mass as you age!
1. Increase Your Protein Intake
One of the most important things you can do to maintain your muscle mass as you age is to increase your protein intake. You should get between 0.8 grams of protein for every kilogram of body weight per day. Good sources of complete proteins include eggs, fish, meat, poultry, protein Horlicks, and dairy products such as cottage cheese and yogurt. This will help your body build, repair, and retain muscle.
2. Eat Small, Frequent Meals
Eating smaller meals more frequently throughout the day is a great way to ensure your muscles are getting the fuel they need. Aim for meals that are around 300-400 calories and contain a balance of proteins, carbohydrates, and healthy fats. Eating this way will help keep your metabolism going and provide your body with the energy it needs to power through your workouts and maintain your muscle mass.
3. Consume More Healthy Fats
In addition to increasing your protein intake, it’s important to ensure that you are also consuming enough healthy fats. Healthy fats can help boost your metabolism and provide your body with much-needed energy. The good sources of healthy fats include olive oil, avocados, nuts, nut butter, and fatty fish such as salmon. This will not only help you maintain your muscle mass but also keep your blood sugar levels steady.
By following these three simple eating habits, you can help prevent muscle loss as you age. Make sure to check out the Horlicks nutrition label to ensure you’re getting the right amount of protein, carbohydrates, and vitamins that your body needs. Lastly, don’t forget to keep your body active, as regular physical activity can also help maintain your muscle mass.