When it comes to rejuvenating muscles, resistance training is key. Although many adults exercise, a 2016 survey by AARP and Abbott found that 57 percent preferred cardio
Lift weights you can heft between eight and 12 times; once you can lift a weight more than 12 times for a particular move, increase the amount.
In the AARP survey, 62 percent of adults said they thought they got enough protein, and 70 percent reported increasing their intake of high-protein foods to minimize their risk
A minimum of 0.8 grams of protein per kilogram of weight (or for a 150-pound person, that’s 54 grams), according to the U.S. Department of Agriculture
. The 2015–2020 Dietary Guidelines for Americans recommends concentrating on eating protein-rich foods rather than focusing on a particular amount of protein.
One University of Texas study published in 2014 in the Journal of Nutrition found a 25 percent increase in muscle protein synthesis when protein intake was divided evenly into 30-gram servings for breakfast
Chockfull of health benefits, pomegranates may also help preserve your muscle loss. Pomegranates are particularly rich in a molecule called ellagic acid