7 best foods to rebuild your muscle strength after 50

1. Salmon

Rich in high-quality protein, omega-3 fatty acids, and vitamin D, salmon supports muscle repair and reduces inflammation that can slow recovery. Omega-3s may also improve muscle function by enhancing your body’s ability to use amino acids effectively.
Tip: Enjoy grilled salmon two to three times a week for optimal benefits.

2. Eggs

Eggs are one of the most complete sources of protein, containing all nine essential amino acids. They also provide vitamin B12 and choline, which support energy metabolism and nerve health — both crucial for maintaining muscle strength.
Tip: Don’t skip the yolk! It’s packed with nutrients that support hormone balance and muscle growth.

3. Greek Yogurt

Greek yogurt offers a double punch of protein and calcium, making it excellent for rebuilding muscle while strengthening bones. The probiotics also support gut health, which plays a key role in nutrient absorption.
Tip: Choose plain, unsweetened Greek yogurt and top it with fruit or nuts for added nutrients.

4. Chicken Breast

Lean poultry like chicken breast is a classic muscle-building food. It’s high in protein, low in fat, and rich in niacin (vitamin B3), which helps convert food into usable energy.
Tip: Pair it with whole grains and vegetables for a balanced, post-workout meal.

5. Leafy Greens

Spinach, kale, and Swiss chard are loaded with magnesium and nitrates, which improve blood flow to muscles and support energy production. Studies have shown that regular consumption of greens can improve muscle function, even in older adults.
Tip: Add a handful of greens to smoothies, omelets, or soups daily.

6. Beans and Lentils

Plant-based protein sources like lentils, black beans, and chickpeas are packed with iron, magnesium, and fiber, all of which support muscle health and overall vitality. They’re also rich in antioxidants that help muscles recover after exercise.
Tip: Combine beans with whole grains (like brown rice or quinoa) for a complete protein source.

7. Cottage Cheese

Cottage cheese contains casein, a slow-digesting protein that provides a steady supply of amino acids to muscles. It’s especially beneficial when eaten before bed to support overnight muscle repair.
Tip: Add fruit or cinnamon for flavor and extra antioxidants.

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