After the age of 60, exercise and a reasonable diet are important factors in building and protecting muscle mass.
As you age, your body reacts worse to protein. This means that each meal needs to supplement more high-quality protein to stimulate muscle growth and limit muscle loss with age.
Eggs
Eggs are easy-to-process foods, rich in complete protein and contain leucine - an important amino acid that helps promote muscle protein synthesis. In addition to breakfast, eggs can be used in salads, sandwiches, as snacks or prepared for dinner.
Greek yogurt
Greek yogurt is also a source of protein, suitable for the elderly as the diet gradually decreases. This food also supplements calcium and probiotics, supports digestion and overall health, and can be used in main meals or snacks.
Salmon
Salmon provides complete protein along with omega-3 fatty acids, which help improve muscle protein absorption, support recovery, and are also good for the heart and brain.
