Top 10 Foods for Muscle Growth After 40

Last year, I turned 40. I am not too different from when I was 30. It is still easy for me to put on weight, but then it is also easier for me to lose weight if I want to. When it comes to working out, some slight changes have been made over the years, which have helped me get better results from my workouts.

Some of the muscles in our body are not as big or strong because people don’t use them. I don’t want to become a weightlifter, but it would be nice to have the same shape as I did when I was 20.

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Overall, I still have the same strength, but muscle volume is starting to decrease. I realized that food plays an important role in building and maintaining muscles. Food becomes more important as you get older, like after 40.

Here are 10 foods that will help you keep your muscles healthy.

1. Almonds


Almonds have protein that is important for muscles. One ounce of almonds has 6 grams of protein. Protein is your most important resource for building and maintaining muscle mass. Nuts, in general, have the perfect blend of protein, fats, and fibre, which means you can get extra calories to your working muscles without increasing your waistline. Eating almonds provides a quick fix for getting more protein!

2. Lean Beef

Lean Beef

Beef is a muscle builder for years. It is one of the superfoods that have strait protein. Beef also contains creatine which helps with muscle building and performance when exercising or being active. Beef is great for muscle maintenance, but it is wise to be careful about how much you eat because beef has fat in it. You should find cuts of beef that are lean because they will have less fat in them.

3. Broccoli


Broccoli is a food that helps you to get better. It repairs the cells in your body, including the cells of your muscles. Broccoli also has iron. Iron is important because it helps with blood formation and oxygen transport in your body, especially oxygen to the muscles. Broccoli tastes good and can be eaten at any time of day, even breakfast!

4. Quinoa


Quinoa is considered one of the healthiest foods in the world because it contains many nutrients. It has 8g of protein per cup and all 9 essential amino acids. Quinoa is high in complex carbohydrates and dietary fibre. It is gluten-free, easy to digest, and full of vitamins. You can try quinoa as an alternative to rice or make salads with quinoa as a part of them.

5. Spinach


Spinach makes muscles grow. It contains a plant type of steroid called phytoecdysteroids. This steroid can make muscle tissue grow 20% faster. That percentage tells us that it is good for people with deteriorating muscles and is a great food to eat every day, either in salads or blended in your favourite workout shake.

6. Skinless Chicken

Skinless Chicken

Chicken is good for your muscles. Chicken has lots of protein in it which helps make muscles grow. You can get 26 grams of protein when you eat 3 ounces of chicken. Chicken is low in fat, so the protein goes to your muscles quickly. Chicken is also cheap, and it can be prepared in many ways, so you don’t get bored with eating it all the time!

7. Eggs


Whole eggs are a good source of protein. They have the best amino acid profile of any food rich in protein. And there is more repair after workouts when you eat them. Most athletes and bodybuilders rely on them for muscle growth. There are many other ways to prepare eggs, like omelettes for breakfast, post-workout or dinner.

8. Turmeric


Turmeric is a spice that is found in Indian cooking. It can help to build muscles and repair them as well. People usually buy turmeric powder which they can use to make soups, post-workout recovery shakes, or milkshakes. Turmeric also helps your body’s immune system so that you may feel healthier.

9. Bananas


Bananas are good for your body because they can provide you with enough calories to repair and grow your muscles. They also give you energy and are one of the superfoods. If you eat a banana before or after a workout, it will help restore lost glycogen.

10. Sweet Potato

Sweet Potato

Sweet potatoes are not one of my favourite foods. However, they are a vegetable that you need to think about adding to your diet. Sweet potatoes have fewer carbs than regular potatoes. But that’s not all! They also contain vitamin A and riboflavin, as well as folic acid and copper.

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This superfood can make you feel good and has a lot of potassium. When people eat it, they feel better. It has 28% more potassium than bananas which are good for muscle building. People who don’t like sweet potatoes should try oven-baked sweet potato fries.

These 10 foods are only the start of many healthy food choices to help you build muscles. As we get older, it is important to take care of your body and keep it in good shape. You can do this by eating a balanced diet of healthy foods and doing exercises.