As you age, your ability to maintain lean muscle mass declines, and sarcopenia, or the loss of muscle and strength, sets in. This results from poor protein turnover, or not getting enough protein to maintain lean muscle mass, combined with a decrease in your ability to manufacture the hormones that maintain strength and health, such as testosterone. Combined with exercise, a balanced diet keeps you lean, healthy and strong well beyond middle age. Consult your doctor before beginning any diet or exercise program.
Step 1
Eat protein from whole foods. Lean cuts of red meat provide protein and conjugated linoleic acid, a healthy fat that helps you maintain muscle and low body-fat levels, according to research published in 2009 in the journal "BioFactors." Oily fish contains omega-3 fatty acids, a healthy fat that helps improve protein retention and prevent muscle loss. If you are exercising, you will need more protein than an inactive individual.
Step 2
Eat plenty of fat as part of your diet. A diet too low in fat limits your ability to produce steroidal hormones, which maintain lean muscle mass, bone and skin health, and sexual function. Get most of your fats from healthy sources such as fish, olives and olive oil, nuts and seeds. Avoid large quantities of saturated fats such as those found in extremely fatty animal products and junk food.
Step 3
Eat healthy sources of carbohydrates such as fruits and vegetables. In addition to providing energy, fruits and vegetables provide vitamins and minerals, and some fiber, in your diet. Avoid simple sugars such as those found in junk food and sodas.
Step 4
Eat five to six times per day. Divide your meals into smaller portions. This allows you to keep your blood sugar and hormone levels more stable, as your body reacts by generating a hormonal response to your diet.
Step 5
Track your caloric intake to determine your maintenance calorie level while eating roughly the same amount of calories every day. Weigh yourself on a weekly basis. If you are not losing or gaining weight, you have established your maintenance caloric level. You can then adjust this up or down slightly depending on your goals.
Tips and Warnings
- Track everything, including your caloric intake, your ratios of carbohydrates, proteins and fats, and your exercise performance.
- Never make sudden, drastic changes to your diet without your doctor's approval.
References
- "The Physician and Sports Medicine"; Protein for Exercise and Recovery; R.B. Kreider, et al.; June 2009
- "BioFactors"; Conjugated Linoleic Acid Isomers: Differences in Metabolism and Biological Effects; I. Churruca, et al.; January-February 2009
- "American Journal of Clincial Nutrition"; Dietary Omega-3 Fatty Acid Supplementation Increases the Rate of Muscle Protein Synthesis in Older Adults: a Randomized Controlled Trial; G.I. Smith, et al.; February 2011
- "The Journal of Steroid Biochemistry and Molecular Biology"; Diet and Serum Sex Hormones in Healthy Men; E. Hämäläinen, et al.; January 1984
- "Journal of the National Cancer Institute"; Effect of Low-Fat Diet on Female Sex Hormone Levels; D.M. Ingram, et al.; December 1987
- "Physiological Aspects of Sports Training and Performance"; J.R. Hoffman; 2002
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