According to experts, besides proper exercise, dinner plays an important role in maintaining and increasing muscle mass, if you choose the right food.
Fatty fish rich in protein and omega-3
Salmon, mackerel, and sardines are ideal choices for elderly people's dinners. Not only providing high-quality protein, a key factor for muscle synthesis, fatty fish is also rich in omega-3, which helps reduce inflammation and support muscle recovery.
According to Dr. Stuart Phillips, a muscle and aging research expert at McMaster University (Canada), omega-3s can "help the elderly's body use protein more effectively, thereby improving the ability to increase and maintain muscle mass". A serving of steamed or lightly pan-fried fish in the evening is both easy to digest and does not overload the digestive system.
Greek yogurt or low-fat fresh cheese
Greek yogurt is a source of protein rich in casein, a type of protein that digests slowly, especially suitable for use in the evening. Casein helps provide amino acids to muscles throughout sleep, when the body enters a recovery phase.
According to nutritionist Katherine Zeratsky of Mayo Clinic (USA), "slow-digest protein in the evening can support maintaining muscle mass in the elderly, especially when combined with light exercise during the day". Elderly people can use unsweetened Greek yogurt, add a little nut or low-sugar fruit to increase nutritional value.
Eggs and egg dishes
Eggs are considered the "gold standard" of protein thanks to their high content of essential amino acids, especially leucine, a muscle synthetic activator. Many people are afraid that eating eggs in the evening will cause indigestion, but according to experts, boiled or steamed eggs are completely suitable for the elderly.
Harvard Health Publishing (USA) emphasizes that egg protein helps stimulate muscle building even in the elderly, if evenly distributed in meals, including dinner.
International experts recommend that the elderly should combine protein-rich dinners with light exercises such as walking, simple resistance exercises, and avoid eating too late or too full. A moderate, high-quality protein dinner not only helps increase muscle efficiency, but also contributes to maintaining long-term and independent health in old age.
