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الصحة والعلوم الشرق الأوسط
Tips to Preserve Muscle with Age
The article explores how to naturally and sustainably increase protein intake with age, aiming to preserve muscle mass and reduce its loss. It explains that older adults need approximately 1 to 1.2 grams of protein per kilogram of body weight daily, which can be increased to two grams for physical activity, with about 20 to 30 grams distributed across each meal. The article offers practical tips for boosting protein intake during breakfast, lunch, and dinner, such as adding tofu, Greek yogurt, egg whites, and lentils. It also suggests replacing traditional ingredients with protein-rich alternatives like bone broth and almond flour. Emphasis is placed on the importance of resistance exercises to effectively enhance muscle mass.
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