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We all know the importance of eating fruits, vegetables, lean meats, fish, healthy fats, plant based proteins and whole grains, but as you get older, it’s particularly important to focus on foods high in essential amino acids to minimize muscle loss.
Why? Age related muscle loss—sarcopenia—can create a whole host of issues for individuals including loss of balance, mobility, strength, flexibility and in general, a less healthy lifestyle. The 9 essential amino acids are the building blocks of protein, and without those, you can’t repair and rejuvenate your muscles.
MYOHEALTH is a patented blend of all 9 essential amino acids.
All sources of protein, whether plant or animal based, contain essential amino acids. The amount of each essential amino acid in each food will vary however.
Meat, poultry, eggs, dairy, and fish are complete sources of protein because they contain all 9 essential amino acids. Soy, such as tofu or soy milk, is a popular plant-based source of protein since it contains all 9 essential amino. Nuts, seeds, beans, peas, and whole grains are excellent sources of protein but only form a complete protein when they are consumed together. Each on its own is lacking a few of the essential amino acids.
The best advice is to always ensure your diet includes a variety of foods. If your appetite is lacking due to illness, recovery from surgery, or exercise, you may need a supplement such as MyoHealth to get extra essential amino acids in your diet.
Lean meats are a great way to make sure you are getting protein and all 9 essential amino acids, without overdoing the fats. Turkey, lean meats, and poultry are all high in essential amino acids and relatively low in saturated fats when compared to red meats.
An excellent source of essential amino acids and heart healthy fatty acid, Omega 3s, is found in salmon. It’s an easy fish to prepare, tastes good and can help you limit your chance of having a heart attack or stroke.
But if salmon isn’t your favourite, fish of all types contain so many of your essential micronutrients and the essential amino acids your muscles crave to stave off any loss.
Cottage cheese, low-fat cheeses and dairy products like yogurts for your smoothies have all 9 essential amino acids, are high in protein, as well as vitamins A, D, E, B12, and an important source of calcium, which contributes to bone health.
Eggs contain complete proteins and come in their very own, recyclable container. One egg contains all nine essential amino acids needed to make up a complete protein, as well as vitamins A, D, E, K B2, B6, B12 and minerals such as zinc, iron and copper. You can even get them enriched with extra Omega 3s.
In addition to being just about the perfect food to boost your energy and reverse muscle loss, they are the most versatile food to cook with.
Members of the legumes and bean family include peas, chickpeas, lentils, soybeans, peanuts, cooked kidney beans, black beans, garbanzo beans & edamame.
All are excellent sources of plant based proteins, but not necessarily a good source of essential amino acids. Since they are not complete proteins—containing all the essential amino acids to help fight muscle loss—it is best to combine legumes with grains such as Quinoa as what Quinoa lacks, legumes contain and what legumes lack, you can get in Quinoa.
Grains
Quinoa is a super grain for good reason. It is one of the few plant foods that is high in protein and contains all 9 of the essential amino acids while also being high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, and many vitamins.
Almonds, walnuts, macadamia, cashews or brazil nuts are THE perfect snack for when you are super busy and on the run. Seeds of all kind, like pumpkin and sesame, are also great to mix in for a boost in essential amino acids. Portable and delicious, a handful of nuts before you exercise or to stave off a late night snack attack will help you to keep your eating under control, and healthy, however, nuts and seeds are not complete proteins. They alone will not provide all nine essential amino acids, but will add plenty of plant based protein to your diet
While it is true that there is no magic potion that can slow the aging process, eating well to ensure you are getting all of the essential amino acids that your muscles need to build protein and rejuvenate themselves is a great start.
MyoHealth works with or without exercise, to help reverse the effects of aging on your muscles.
Eating a diet rich in all nine essential amino acids and exercising is the best defense against sarcopenia. Choosing foods that help slow aging can keep your energy up, overall health in check, prevent disease and slow some of the physical effects of aging.
