prevention shares that vitamin D consumption is critical for muscle retention. Taking supplements can be dangerous and not always beneficial. The best way to get vitamins is always through your diet, so try eating some of these vitamin D-rich foods: wild salmon, beef liver, egg yolks, canned fish or shiitake mushrooms.
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8 best ways to fight muscle loss
6. Magnesium
The mayo clinic notes that having enough magnesium in your diet is also critical for maintaining muscle mass. Some foods listed by the cidar sinai medical center that are rich in magnesium include nuts, spinach, milk, bananas and dark chocolate.
The mayo clinic notes that having enough magnesium in your diet is also critical for maintaining muscle mass. Some foods listed by the cidar sinai medical center that are rich in magnesium include nuts, spinach, milk, bananas and dark chocolate.
7. Refrain from excessive alcohol consumption
Drink in moderation only as alcohol can cause dehydration, impacting muscle function. Mayo Clinic recommends up to 1 drink per day for women of all ages and men older than 65 and 2 drinks per day for men younger than 65.
Drink in moderation only as alcohol can cause dehydration, impacting muscle function. Mayo Clinic recommends up to 1 drink per day for women of all ages and men older than 65 and 2 drinks per day for men younger than 65.
8. Don’t forget about the carbs
Carbs are vital to helping build muscle before or after a workout. For a healthy diet, stick to whole grains, but it’s important not to skip carbs when aiming to build muscle.
Carbs are vital to helping build muscle before or after a workout. For a healthy diet, stick to whole grains, but it’s important not to skip carbs when aiming to build muscle.
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