What to Eat to Build Muscle Over 40....or any age really -

When it comes to building muscle over 40, the foundation of your success lies in what you put on your plate. High-quality animal-based proteins are essential for muscle repair and growth. Lean meats like chicken, turkey, and grass-fed beef pack a serious protein punch, while providing vital nutrients like iron and B vitamins to keep your body firing on all cylinders.

Wild caught cold water fish are also great sources of protein (e.g., salmon, herring, and sardines)—they deliver omega-3 fatty acids that help reduce inflammation and support recovery. Eggs are another powerhouse, offering a complete protein profile and healthy fats to fuel sustained energy.To balance your muscle-building meals, include healthy fats and complex carbohydrates. Healthy fats from sources like avocados, grass-fed butter, and olive oil do more than just add flavor—they support hormone production, which is critical for muscle growth.

For carbs, choose options like sweet potatoes, oats, and quinoa. These complex carbohydrates provide slow-release energy, keeping you fueled through intense workouts. Pairing carbs with protein post-workout replenishes glycogen stores and keeps your muscles primed for growth. However, steer clear of processed snacks, as they’re often loaded with trans fats and sugars that sap your progress.

Lastly, avoid foods that can hinder your nutritional efforts. While beans and seeds may seem healthy, they can contain anti-nutrients that interfere with mineral absorption. High oxalate vegetables like spinach and beets are another hidden culprit—they can impede your body’s ability to absorb calcium, which plays a key role in muscle contraction. Stick to nutrient-dense, whole foods, and your muscles will thank you for it.

Make every bite count, and watch your strength soar. #musclebuilding #fitnessover40 #HealthyEating #NutritionTips