Aside from regular weight training exercise, you can help maintain muscle mass as you age with vitamin supplements and diet choices. Here are a few:
• Eat protein. The body breaks down protein-rich foods into amino acids, which it uses to build muscle. Protein sources such as chicken, turkey, fish, eggs, red meat, yogurt and beans are good sources of protein to build muscle.
• Increase Your Omega-3s. Omega-3s, found in salmon, walnuts and flaxseeds, are anti-inflammatory and can easily be added to your diet. Inflammation causes muscles to break down, so by consuming anti-inflammatory omega-3s, you can improve the rate of muscle protein synthesis.
• Check your vitamin D levels. Vitamin D helps with muscle protein synthesis, which helps build muscle strength. Sun exposure is a source of vitamin D, but it takes four times as long for people over age 60 to receive vitamin D through sun exposure. A vitamin D supplement can be used, but always consult with your physician before starting a new supplement.
Source: www.landmarkhealth.org

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