Eat Strong: Your guide to fit muscles in the new year

Have you thought about your muscles today?

Maybe you’ve made a New Year's resolution to pick up the dumbbells more often or take an extra lap around the park. That’s a fantastic start, but for your body to truly turn that effort into strength, it needs the right building blocks. We’re not talking about complicated diets or expensive gimmicks here, but the one substance we are almost entirely made of: protein. Without enough protein, your progress will unfortunately stall because your muscles, tendons, and even your bones rely on this essential macronutrient.

The secret of the golden years

There is a persistent rumor that we should eat less as we get older because our metabolism supposedly takes a break. However, science says exactly the opposite, especially when it comes to protein. As we age, our bodies develop a kind of anabolic resistance and don't utilize nutrients as efficiently as they did in our twenties. This means you actually need to put more protein on your plate to achieve the same effect. While a younger person gets by with a small portion, you should aim for 35 to 40 grams per meal to really get your muscle engine revving.

Your uncomplicated shopping list

You’re probably wondering if you have to eat nothing but steak from now on, but don’t worry. Your best ally in the dairy aisle is good old low-fat quark (or Greek yogurt). It’s affordable, versatile, and a real secret weapon for your fitness. If you prefer plant-based options, red lentils or chickpeas are your new pantry stars, providing valuable fiber alongside protein. It’s not about counting calories, but about making conscious choices. A tub of quark here, a handful of nuts there—it’s that easy to meet your requirement of about 1.2 to 1.6 grams per kilogram of body weight if you stay active.

Action first, turbo later

Of course, there are little helpers like creatine that can support your energy metabolism, but don't let that distract you. The focus should always be on your training and a solid foundation on your plate. Supplements are the icing on the cake, but movement is the cake itself. So, on your next shopping trip, simply grab a pack of lentils or some fish and give your body exactly what it deserves to stay strong and vital. Your muscles will thank you.