Скачать или смотреть Forget Magnesium Supplements! This Food Builds Muscle and Kills Sarcopenia | Senior Health

Forget Magnesium Supplements! This Food Builds Muscle and Kills Sarcopenia | Senior Health

Greek yogurt and other high-protein dairy products are more effective in helping people over 60 build muscle than magnesium supplements. They are rich in leucine and whey protein, which can stimulate muscle synthesis, and their protein content is much higher than that of ordinary yogurt.
The core of muscle building lies in "high-quality protein intake + regular resistance training". The combination of the two can significantly increase lean body mass and strength, but relying on either one alone is not effective.
The daily protein intake is recommended to be 1.0-1.5g/kg, consumed in divided meals (20-40g per meal). Greek yogurt can be used for breakfast or as a supplement 30 to 60 minutes after training. Choose high-protein and low-sugar options. For those with lactose intolerance, lactose-free or fully fermented varieties are recommended.
Patients with chronic diseases should consult a doctor before increasing their protein intake. Yogurt also contains calcium, vitamin D and other nutrients, which are beneficial to bone health.
A single food cannot eliminate sarcopenia. It is necessary to combine a balanced diet, regular resistance training (2-3 times a week), adequate sleep and chronic disease management. Long-term persistence can slow down muscle loss and reduce the risk of falls.

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