No matter how old you are, it’s never too late to focus on proper nutrition to keep your bones and muscles strong and healthy.

You can help prevent osteoporosis by eating foods rich in calcium and vitamin D, and you can provide yourself with both strength and energy with protein intake. Besides protein, your body also needs many other nutrients, such as carbohydrates, both to balance muscle glycogen (carbohydrate) stores and to increase insulin and transfer amino acids (proteins) to the muscles. Eat muscle-building foods to get more calories and exercise regularly to gain lean muscle.

Nutrients needed to gain muscle mass

Lean organic meats
The fish
Skinless natural/organic Chicken/turkey
Yogurt/skimmed milk/cheese (curd)
Peanut and almond butter
Legumes (lentils/chickpeas)
Whey protein
Wheat germ
Rolled oats
Whole grains (brown rice/quinoa/barley/whole wheat)
Fruits and vegetables (organic/natural)
Healthy fats (avocado, flaxseed, almonds, pumpkin seeds, cashews, walnuts)
Soya (tofu / tempeh / edamame)

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