Other than exercises, you can support your muscle health through your diet. Eating the right nutrients helps maintain your muscle strength and function. Additionally, getting your muscle health assessed through screening can give you a clearer understanding of your current muscle condition and guide you on steps to improve or maintain it.
What foods can maintain muscle health?
Whole foods rich in calcium, vitamin D, and protein are important for maintaining strong muscles and bones. Calcium supports bone strength and proper muscle contraction, vitamin D enhances calcium absorption, and protein provides the building blocks necessary for muscle repair, growth, and overall maintenance. Here are some of the best foods to include in your daily diet:
- Choose complete proteins from poultry, meats, and fish, aiming for 2-3 servings per day. Each serving should be about the size of your palm, roughly 90-120 grams cooked.
- Eggs and dairy are excellent sources of protein, calcium, and vitamin D. Including 1-2 servings per day, such as two eggs, a cup of milk, or a serving of yogurt or cheese.
- Nuts and seeds are nutrient-dense foods that provide protein, healthy fats, and important minerals like magnesium. Including a small handful daily can help maintain muscle tone.
- Protein supplements such as whey or plant-based powders, are convenient options for meeting daily protein needs, especially for those with higher requirements or difficulty consuming enough protein through food alone.
Health assessments for muscle health
Assessment tools such as muscle mass measurements and BMI assessments provide insights into body composition and potential muscle loss. Other assessments may include grip strength tests, mobility evaluations, and muscular endurance tests can help you better understand your muscle health and functional abilities.
A simple fitness test for lower-body strength is the 30-Second Sit-to-Stand Test, which measures how many times you can stand from a chair and sit back down in 30 seconds. For older adults, 10 or more repetitions generally indicate good strength, while fewer repetitions may signal muscle weakness.
If you notice rapid changes in strength, muscle mass, or body composition, consult your healthcare provider. In short, combining proper nutrition with regular muscle screening is key to maintaining strength, independence, and an active lifestyle as you age.