Men, Muscles and best Food

Many of my over-40 male patients are concerned that they are losing muscle mass and ask me if there are any special exercises they can do to keep their muscles strong. Yes, there are many strength and muscle mass-building methods that can be done in a gym, or at home, with specific weight training.In addition, one of the first things I tell my patients about maintaining and building muscle mass is to spend a little time in the kitchen! No, not weight training with the appliances, rather, spending some time preparing the correct type of foods that will help you build muscle from the inside out.

As I frequently explain to my patients, optimal nutrition is the cornerstone of not only achieving and maintaining a healthy weight but also of preserving all-important muscle tissue. Muscle strength is important throughout all your life, but especially as you get older as it helps you stay active. As we get older, we all experience some sarcopenia, or loss of muscle mass, at a rate of 0.4 pounds of muscle a year!

Here are the foods and nutrients that will help you preserve and build muscle strength:

Carbohydrates:Low glycemic index carbs like brown rice, barley, whole grain bread and low sugar cereals, help feed your muscles the necessary glucose they need to keep them moving and growing properly.

Protein: Lean meats including beef, buffalo, and chicken. Also fish, eggs, cheese, milk, and legumes, nuts (especially high Vitamin E almonds) and powdered flavored protein supplements (made from whey, calcium caseinate, soy, or milk/egg proteins) that can be mixed into juice, milk or water. Calculate protein needs based on your ideal weight multiplied by 0.3 to 0.5 grams. For example, if you should weigh 180, 180 x 0.3-0.5 would give you a range of 54 to 90 grams per day. Read labels and make sure you're getting enough to feed your muscles.

Water:

 As I always stress, optimal hydration is good for every part of you, including your muscles. Muscles are approximately 80% water so you need enough water every day to keep muscles working properly and prevent cramping. Research has proven that the better hydrated you are, the better your muscles can make use of the protein you eat.

Coffee:

 Studies show that a little caffeine before workouts can help you go longer and work harder. In addition, coffee drinkers have a 30% decreased risk of Parkinson disease, which causes a paralysis-like stiffness of the muscles in the body.

Olive oil: 

Pure extra virgin olive oil eaten daily has "anticatabolic" properties, or stops muscle "eating" by a cellular protein called TNF (tumor necrosis factor) which can cause muscle wasting and weakness. Take 1 tablespoon a day; either mix with your vegetables or with equal amounts of red wine vinegar on your salad.