Especially fish rich in omega-3 fats such as salmon, tuna, halibut, rainbow trout and canned sardines.
Why: Lean fish contains all the essential amino acids the body needs to make muscles and provide the building materials for creating and repairing other tissues.
Muscle mass is built based on the amount of protein (amino acids) consumed. While Americans typically get more than enough protein to feed their muscles, many older adults do not. An estimated one in every three people over the age of 60 loses so much muscle, partly because they don’t get enough protein to stave off breakdown of muscle tissue, that it affects their ability to function. According to some studies, the omega-3 fats found in fish may help slow the breakdown of muscle mass.
It’s recommended that you eat at least 2-3 meals of fish high in omega-3 fats per week.
Source: http://www.msnbc.msn.com/id/26777340/?pg=2#Health_COT_musclemass
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Thursday, December 4
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