What food regimen to protect your muscle tissue after 50 years? | EUROtoday

However, beginning to transfer at this stage of life requires taking sure precautions. Especially in those that didn’t follow bodily exercise earlier than or in chubby or overweight individuals. It has certainly been confirmed that beginning to train with overly demanding routines may cause vital accidents, within the muscle or bone stage, particularly if they’re mixed with an unsuitable food regimen.

Read too Resume sport within the spring, directions to be usedThis danger is elevated after 50 years, an age when lack of muscle and bone mass is accentuated attributable to pure getting older. Therefore, earlier than beginning any bodily exercise program, it’s advisable to hold out a whole evaluation with the intention to assess the necessity for supplementation within the occasion of micronutrient deficiency.

The National Health Safety Agency (ANSES) signifies: “The deficits of contribution and a fortiori nutrient deficiencies are very uncommon within the normal inhabitants and primarily concern vitamin D. In normal, within the absence of pathologies, the protection of dietary wants is feasible by a different and balanced food regimen inside the framework of a bodily energetic every day life. The consumption of meals dietary supplements is then not crucial. »»

Proteins of plant and animal origin

In addition to micronutrients, the physique wants macronutrients, that’s to say carbohydrates, fat and proteins. The latter present the human physique with the important amino acids crucial for the upkeep and improvement of muscle mass and the prevention of sarcopenia – which corresponds to the lack of muscle mass and power linked to age (typically offered as fragility) -, muscle lesions and osteoporosis.

Protein wants differ relying on the scientific scenario of every particular person. In energetic individuals over 50 who follow reasonable bodily exercise, these wants differ between 1 and 1.5 gram per kilo of physique weight and per day.

Obviously, it’s advisable to not improve your consumption if it’s not accompanied by bodily exercise which requires this contribution. An extra of protein can, actually, have counterproductive results, specifically on bone well being, as a result of it has been noticed that this will improve the elimination of calcium in urine (calciuria) attributable to a lower within the tubular reabsorption of calcium.

Sources of protein should mix meals of vegetable origin, similar to soy, lupine, squash seeds, peanuts or lenses, amongst others, and of animal origin, like eggs, dairy merchandise, rooster or fish. In addition, though the perfect is to comply with a food regimen with a balanced presence of the 2 protein sources, it has been proven that following a vegetarian food regimen is suitable with high-level sport thanks to acceptable medico-nutritional monitoring. Finally, the query of “When?” »Account too.

Dividing your protein consumption all through the day is extra helpful than concentrating it on a single meal. In the identical line, by guaranteeing an tailored consumption in the course of the thirty minutes previous or following the execution of bodily workouts, the absorption of proteins by the physique and their availability shall be higher.

The advantages of magnesium, calcium and vitamin D

As for micronutrients (nutritional vitamins and minerals), some play a basic position in sporting follow at this age, similar to magnesium, calcium and vitamin D. Magnesium helps muscle restoration and bone formation. This micronutrient will be present in meals similar to wheat sound, cheese, pumpkin seeds or flax seeds.

Regarding calcium, it’s important to keep up enough bone mineralization and keep away from losses of bone mineral density (osteopenia) related to deficits of this aspect within the blood. Traditionally, the consumption of dairy merchandise has been one of many nice allies of bone well being, each for his or her bioavailability (diploma and pace with which a drug passes into the blood and reaches its motion website) in calcium and for his or her vitamin D content material within the variations of dairy merchandise comprised of entire milk.

Read too Eating effectively is caring for your psychological well beingOther meals of vegetable origin, similar to sesame paste, almonds, flax seeds, soybeans or hazelnuts, are additionally thought-about as sources of calcium, however their phytate and oxalate content material can hinder their absorption. Finally, fatty fish (tuna, bonitis, sardine or salmon, amongst others) and egg yolks are thought-about to be further sources of vitamin D inside the framework of a food regimen targeted on individuals over 50 who follow bodily exercise.

And it’s no much less vital to keep up good hydration earlier than, throughout and after train. Dehydration and overhydration can each have an effect on efficiency and improve the danger of muscle accidents.

So far, we’ve seen how meals influences sports activities and in the end the danger of harm. Now the equation has one other unknown: the kind of train carried out. At this level, we’re presently witnessing an attention-grabbing debate on the kind of applicable workouts relying on age, intercourse or physique composition; The query is whether or not it’s preferable to favor bodybuilding workouts, to alternate with cardio classes or to do each on totally different days.

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Answer

Anyway, and regardless of the totally different theories on this topic, one factor is evident: doing the train repeatedly, tailored to the capacities of every particular person and with good medico-nutritional monitoring reduces the danger of a number of illnesses and improves high quality of life.

Patricia Yárnoz Esquíroz, Profesor Clínico Asociado, Universidad de Navarra.