Beef and banana
If you are worried about muscle atrophy, in addition to egg protein or unsweetened soy milk, you should eat beef and banana for breakfast. Bananas are rich in vitamin B6, which helps digest and absorb protein better, thereby effectively supporting muscle building.
To prevent muscle atrophy, the body needs about 1.2 grams of protein per kg of weight per day. A person weighing 50 kg needs about 60 grams of protein from sources such as meat, fish, eggs, milk or beans.
Add green vegetables, milk and natto
To have strong bones, a combination of calcium and vitamin K is needed. Vitamin K helps bond calcium to form bones. We can use calcium-rich milk with natto rich in vitamin K to increase absorption.
If you are not used to natto, you can supplement 200 grams of deep green vegetables per day - a natural source of vitamin K, which is very good for bone health.
In addition, we can add eggs to our diet, because this is a food that helps prevent muscle weakness and increase protein.
After age 40, muscle mass declines naturally at a rate of about 1-1.2% per year. If you do not pay attention to nutritional supplementation, this condition can lead to muscle weakness, reduced mobility and shorten healthy life expectancy.
An egg (60 grams) provides about 7-10 grams of protein and is full of essential amino acids, including leucine, isoleucine... to help restore and develop muscles.
