Choose plain, unsweetened varieties to avoid added sugar.
5. Wild Salmon – The Anti-Inflammatory Powerhouse
Picture the rich, smoky flavor of grilled salmon. Beyond taste, its omega-3 fatty acids reduce inflammation that can slow muscle repair. Research published in the Journal of the International Society of Sports Nutrition indicates omega-3s can cut post-exercise inflammation by up to 50%.
Three servings per week provide meaningful benefits without excess mercury exposure—choose wild-caught when possible.
4. Eggs – Nature’s Perfect Muscle-Building Package
Many adults over 50 limit eggs due to outdated cholesterol concerns. Current evidence from large-scale studies, including those in the American Journal of Clinical Nutrition, shows that 1–2 whole eggs daily are safe for most healthy people.
The yolk contains leucine—the amino acid most responsible for triggering muscle protein synthesis—plus vitamin D and choline that support strength and hormone balance.
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