If you’ve hit 50, you know the struggle of maintaining muscle mass as time goes on. There’s science behind it: your body produces less testosterone, while inactivity weakens those muscles. But fear not, the right foods can be your allies! Here are more than 7 of the best foods to increase testosterone for muscle building after 50.
Combining the following muscle-building foods with regular muscle-building workouts will get you on the right track to a healthy, strong body.
Best foods to Increase Testosterone for Men Over 50
1. Best Foods to Increase Testosterone: Protein
Proteins are your muscle’s best friend, aiding tissue repair. For those over 50, protein-rich diets are crucial for healing and maintaining muscle mass. Aim for over 20% of your diet to be protein-packed.
Top Protein Sources: Eggs [1], beans, salmon, tuna, mackerel, lean beef, chicken, and whey protein powder [2].
2. Carbohydrate Energy for Muscle Synthesis
Carbs provide sugars and glycogen crucial for muscle synthesis. Complex carbs (like whole grains) offer sustained energy, while simple carbs (like sugar) give quick post-exercise boosts.
Best Carbohydrate Choices: Oatmeal, whole-grain bread, and brown rice fuel sustained energy [3].
3. Omega-Rich Foods and Healthy Fats
Omega-3 fatty acids aid muscle growth and hormonal regulation [4].
Foods like walnuts, salmon, avocados, and eggs pack these power nutrients.
4. Essential Vitamins and Minerals
Vitamins A and D aid muscle development and nutrient absorption [5]. Check out a comprehensive list of vitamins for guys in Top 10 Best Men’s Vitamins for Guys Over 50. Spinach, carrots, eggs, and fortified cereals are rich in these vitamins.
5. Calcium and Magnesium for Muscle Health
Calcium and magnesium are vital for bone and muscle health [6].
Sardines, milk, dark chocolate, and almond milk offer these essential minerals.
6. Creatine-Rich Foods for Energy
Creatine boosts energy and protein synthesis, and is found in red meat, fish, poultry, and eggs [7].
7. Natural testosterone booster foods
Consider Tribulus Terrestris and D-Aspartic Acid as natural boosters [8].
Bitter melon, fenugreek, celery seeds, avocado, and asparagus contain these helpful elements.
Conclusion
Craft a diet rich in protein, carbs, healthy fats, vitamins, and minerals for optimal muscle growth. Don’t overlook natural testosterone boosters like Tribulus Terrestris. Your diet fuels not just muscle but overall health after 50!
Check out Exploring the Best Testosterone Booster for Men for more into on boosting testosterone.
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The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the support and guidance of your physician when you are unsure about any health issues.
References:
[1] Egg Nutrition Center. (n.d.). Protein. https://incredibleegg.wpengine.com/wp-content/uploads/2020/07/EWG-19_Protein-Performance_v6-2_v1_FINAL_NoCrop.pdf
[2] Phillips, S. M. (n.d.). The Role of Milk- and Soy-Based Protein in Support of Muscle Protein Synthesis and Muscle Protein Accretion in Young and Elderly Persons. The American Journal of Clinical Nutrition, 84(3), 1545–1552. https://pubmed.ncbi.nlm.nih.gov/20368372/
[3] Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source – Carbohydrates. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/
[4] Ya, H.H (n.d.). Effects of Omega-3 Fatty Acids on Muscle Mass…, https://pubmed.ncbi.nlm.nih.gov/33291698/#:~:text=Subgroup%20analyses%20regarding%20muscle%20mass,CI%3A%201.38%2C%202.17)
[5] Which Vitamins Are Good for Muscle Health? .https://irvingprimarycare.com/blog/which-vitamins-are-good-for-muscle-health/
[6] Office of Dietary Supplements – Calcium. (n.d.). National Institutes of Health. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
[7] Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(18). https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
[8] D-Aspartic Acid. (n.d.). Examine.com. https://examine.com/supplements/d-aspartic-acid/
