You might think, "Eggs? Everyone knows them by now." Yet, 7 in 10 adults over 50 still eat fewer than three whole eggs a week due to cholesterol concerns. Modern science recommends enjoying them. The yolk contains leucine—one of the most powerful amino acids for stimulating muscle protein synthesis—and vitamin D, which maintains high testosterone levels and strength as you age.
Popeye was right. Spinach is rich in nitrates, which improve blood flow to muscles, and a compound called ecdysterone, which European studies have shown to increase muscle mass even without exercise. Add a handful of spinach to your eggs or smoothie and feel the difference in just two weeks.
A handful of almonds provides vitamin E (protects muscle membranes from free radical damage), magnesium (prevents cramps and promotes muscle contraction), and healthy fats, which prevent testosterone decline. Keep a small bag in your car or desk – the perfect afternoon energy boost that will also nourish your muscles.
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