How I Gained Muscle After 60 With 7 Foods That Build Strength for Older Adults

antioxidant protection

Blueberries, strawberries, and blackberries consist of anthocyanins that reduce oxidative stress, protecting muscle cells from deterioration related to age or physical activity.

Recommendation:

Include a serving daily, especially after exercise or as a snack between meals.

General tips and recommendations

Consistency over intensity: It’s not necessary to train intensely. A regular diet with these foods already makes a difference.

• Proper hydration: Drinking enough water enhances nutrient absorption and muscle recovery.
• Avoid ultra-processed foods: These make digestion difficult and do not offer the nutrients the body needs to stay strong.
• Meet your doctor or nutritionist: Before making major dietary changes, especially if you have underlying medical conditions.