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As humans age, the muscle tissue getting me weak and stamina decreases. Even so, that does not mean we surrender to the effects of aging. The good news, the strength of the muscle tissue can be strengthened through the habit of undergoing a healthy diet.

Human and animal bodies are formed from muscle tissue that makes it move. As age increases, the muscle tissue that is formed will be lessened. At age 50, men can lose about 1-2 percent of muscle mass every year making the legs and arms looked thin and weak and flabby. Not only with regular exercise, muscle tissue grow and develop thanks to the support of energy-rich foods are appropriate and adequate daily fluid intake.

Choice of type of feeding and below are intended to help you maintain healthy muscle tissue.

• The growth of muscle tissue can be supported by the consumption of lean meat as a source of amino acids , iron , and protein. Dark meat chicken provides nutrients zinc up to three times more iron and 25 percent more than white meat. Both these substances are needed to strengthen the immune system. However, a doctor protein experts warn that eating too much protein with the same intensity of activity can actually add calories thus increasing fat mass


• Make sure your plate is filled with fruits and vegetables-third, one-third fat-free protein such as chicken and eggs, and one third are healthy carbohydrates, such as brown rice, whole wheat bread whole, or pasta.


• Low-fat milk provides calcium, potassium, vitamin D , protein, and carbohydrates.


• An expert sports nutrition recommends chocolate milk as a beverage restorer pascaolahraga hour energy drink to nourish the muscle tissue. Eat 1-2 hours after exercise to recover the body of nutrients. Yoghurt can also try if you have lactose intolerance.


• Eating an egg a day to meet the daily needs of amino acids. Most protein derived from egg yolk. So, do not waste the yolk because it contains lutein can maintain eye health.


• As a snack, raw or boiled peanuts without marinated can provide protein, good fats, vitamins, fiber and antioxidants that are good for the body.


• Whole wheat is a good source of carbohydrates that contain fiber, antioxidants, and vitamins.


• Eat before exercising, especially carbohydrates. Carbohydrates meet energy needs and prevent the protein used as an energy source. Even so, the carbohydrate consumption remains should not be exaggerated because protein is needed to add strength and restore muscle tissue. In addition, the protein also serves to produce hormones and the immune system.


• Twenty grams of protein is the amount recommended for daily stimulate muscle protein synthesis. This is roughly equivalent to two cups of milk. However, the exact amount depending on the needs of body weight each.

To get the maximum benefit, it is advisable to supplement the consumption of these nutrients with physical strength training at least 30-45 minutes twice a week. This exercise also serves to reduce the risk of injury to muscles and joints as well as preventing osteoporosis and the most important is maintaining muscle strength to stay fit.