It’s great that so many people are realizing the benefits of building strength as they age. Increased strength can lead to better health, help you to maintain an independent lifestyle and improve the quality of your life. But strength training is only part of the equation. When you perform strength training, you are breaking your muscles down so your body will build them back stronger. Recovery, and in particular nutrition, are key to optimizing the results you get from strength training. Here are four great nutrition tips to maximizing your strength building efforts!
Protein – Protein is the building block of muscle, so aim to eat .7 to 1 grams per pound bodyweight. Complete proteins, such as those in animal-based proteins, are optimal.
Vitamin D – Vitamin D has been shown to play an important role in muscle regeneration. Foods high in vitamin D include salmon, tuna, egg yolks and mushrooms exposed to UV light. You can also aim to get adequate sun exposure or look at a vitamin d supplement.
Anti-inflammatory Foods-Tart cherry and pomegranate juice have been shown in research to help reduce soreness and are associated with improved muscle function, but eating more of any anti-inflammatory foods like berries, citrus fruits, green leafy vegetables or broccoli and cauliflower can be a great idea!
Avoid added sugars- Another reason to avoid added sugars! Research has shown a connection between added sugar and reduced muscle mass.
