Strength-training workouts are great for keeping your muscles strong and healthy, but along with that, your diet is also an important contributor to maintaining muscle health. There are numerous foods that can help you preserve muscle strength, many of which are high in protein and allow muscles to recover and strengthen after you have been active. FEED YOUR MUSCLES Preserving Muscle Strength
GREEN BEAN AND EGGPLANT STIR-FRY
In just 30 minutes, turn a pile of summer veggies into a Chinese-inspired dish.
Ingredients
• 2 Chinese eggplants, cut into 1/4-inch strips • Salt, to taste • 3 tbsp olive oil, divided • 6 oz green beans, trimmed • 6 cloves garlic, minced • 1/2-inch piece of ginger, thinly sliced
• 1 red chili pepper, thinly sliced • 2 tbsp alternative soy sauce - liquid aminos • 1 tbsp vegan stir-fry sauce (like Lee Kum Kee Vegetarian) • 1/8 tsp pepper
As we age, our muscles become weaker, but a nutritious diet
can help preserve that muscle power. Here are some foods to try to keep your muscles strong and healthy for years to come.
Directions
Eggs — Eggs contain high amounts of quality protein, healthy fats, and other important nutrients like B vitamins. The yolk is the best source for everything
1. In a large bowl, add the eggplant and coat with salt. Cover the eggplant with water and soak for 15 minutes. Drain and pat dry. 2. In a wok over medium heat, warm 2 tbsp of olive oil. Add the eggplant and fry for 4–5 minutes. Remove and set aside. 3. Add the remaining olive oil and green beans to the wok. Fry for 5 minutes, then remove and set aside. 4. Add garlic, ginger, and chili before stir-frying for 1 minute. Return the green beans and eggplant to the wok and add the alternative soy sauce, vegan stir-fry sauce, and pepper. Toss to coat, then serve over rice!
that your body needs and it supplies all nine essential amino acids that are used to repair and strengthen muscle fibers.
Bananas — Eating a banana prior to your workout routine can help your body meet its needs for potassium to promote muscle function and prevent cramps. Potassium is also an important mineral that supports muscle contractions. Lean Red Beef — Beef is packed full of high-quality protein, B vitamins, minerals, and creatine. All of which help with developing strong muscles. Look for beef that is 90% or higher lean, as these will be the best options. Whey Protein Isolate — Improves Muscle Mass and Tissue Repair. It is important that you consume whey protein isolate if you want to see quality lean muscle tissue growth and repair. Pickled Foods — The great thing about pickled foods is that you can pickle just about any type of food (especially vegetables). Foods such as kimchi and sauerkraut are great for muscle health, as pickled foods are able to restore electrolytes and treat muscle cramping. Along with strength-training exercises, you need to take in the right balance of nutrients, vitamins, and minerals to keep all of your body’s systems functioning properly, especially your muscles. For more tips and information about muscle health and what you can do to preserve it, call us at (877) 861-5927 for a free phone consultation.
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