If you’re one of the millions whose serious about keeping
in tip-top shape, then you may want to make a grocery list and
include the following foods.

Why these foods?
They’ll help build and repair muscles, prevent soreness and
assist in the recovery process.

So, if you’re someone who hits the gym 3 to 5 times a week
or you just work in the garden for an hour each day, eat the following…

a) Greens-
Kale, Swiss Chard and Collard greens contain great sources of muscle-building
nutrients. The nutrients: vitamin C and calcium. These greens prevent free-
radical damage that can contribute to muscle loss and the vitamin C, helps
those over 50 retain muscle mass as you age.
Aim for 2 to 4 servings of greens a week.

b) Bananas-
Often given a rap because of the sugar in them, but if you want to ward off
weakness, start eating more bananas. Bananas are packed with potassium,
a mineral that helps transport nutrients to muscle cells. Eat more potassium,
(from potatoes, with the skin and tomato sauce), and you’ll have less muscle
weakness.
Important tip:
If you’re concerned about the sugar content in bananas, make sure to buy
them when they’re green, and eat them before they get too ripe.

c) Watermelon-
If you live an area of the country where they’re selling fresh watermelons,
take advantage and buy a few. The summer refresher can prevent muscle
soreness and if you’re just starting your new workout regimen, then you’ll
really need this natural Rx.
After a workout-eat a slice or two and see if this helps in preventing soreness.
Another remedy: Chocolate milk to prevent post-workout soreness.

d) Chicken-
Another summer favorite especially if it’s cooked on the grill
and if you enjoy it (chicken) eat more of it as it will support
post-exercise muscle recovery. Chicken is rich in glutamine,
an amino acid essential for the formation of the protein
your body needs to build muscle. Researchers say that glutamine,
reduces soreness at 24, 48 and 72 hours after a workout.

e) Protein Powder-
A billion dollar industry here in the U.S. and if you want to keep
muscles toned and strong as you get older, add some to a smoothie,
a bowl of oatmeal or a bowl of fruit and yogurt. Eat 30 mg. of protein
powder (about 1 scoop) each day and you’ll ward off the dreaded
age-related muscle loss.

f) Cheese-
Like bananas, it (cheese) ,too gets a bad rap, not for the sugar, but because it’s
considered too fattening and salty. But choosing varieties like Swiss, Provolone,
cheddar and Muenster, which are high in Leucine, an amino acid that’s essential
for building and repairing muscle. Prevent the age-related muscle loss (called
sarcopenia) by eating more top quality cheeses and you’ll slow down or
even stop the progress of the condition and build and retain muscle mass.

That’s it- 6 foods that’ll help you stay strong and energetic as you head into your
60’s, 70’s and beyond.
Enjoy.

Sources:
* Italian Research Team
* Journal-Nutrition
* First For Women-Aug. 26th 2024 edition

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Thank-you.