Here are the top 10 foods I've been consuming daily or almost every day to build muscle and lose fat simultaneously
1. Soft or medium-boiled whole eggs (99% of the time I buy organic)
I eat 3-4 whole eggs daily to build muscle after 40 and I have solid reasons not to worry about high cholesterol. Besides the high-quality protein with all nine essential amino acids (also known as the building blocks of protein), whole eggs are packed with other important nutrients for building muscle after 40 such as vitamin D, iodine, folate, B vitamins, and choline which are often below recommended levels in habitual diets. Also, the cholesterol in egg yolk is good for building muscle. In 2021, a study evaluating physically active eugonadal young men showed that daily intake of 3 whole eggs (672 mg cholesterol from eggs, ~ 842 mg/day from whole diet) for a 12-week strength-training program increased postworkout serum total testosterone levels (~ 240 ng/dL) compared to an ~ 70 ng/dL increase for the control group (6 egg whites; 0 mg cholesterol from eggs, ~ 285 mg/day from whole diet). Testosterone plays an important role in every stage of the muscle-building process, from initiating protein synthesis to enhancing strength and post-workout recovery.2. Chicken breast, grilled or stewed with white onions and spices for great taste (mostly pastured chicken)
Chicken breasts are often considered a staple for gaining muscle and losing fat because they're high in protein, low in fat, and keep you full for a long time. They are also packed with essential vitamins and minerals, making them ideal for building lean muscle mass. Beyond its rich protein content, chicken contains vitamin B12, tryptophan, choline, zinc (zinc deficiency reduces testosterone levels), iron, and copper. Also, chicken breast provides 0.4 grams of creatine per 100 grams.When chicken breast isn't on the menu, I usually eat pork chops, pork tenderloin, and occasionally white fish, steak, or salmon. I would eat fish more often if it were organic, but I find it difficult to find pesticide-free fish. Getting organic or pasture chicken or pork is easier and cheaper too.
3. Organic rolled oats (whole-grain), dry, uncooked
I usually have rolled oats at breakfast or as a pre-workout meal, paired with a good protein source (eggs, and used to be cottage cheese or Greek yogurt too but not anymore, as I explain at the end of the article), seeds or nuts, and fruits or raw honey. I don't cook the oats. I rinse it with water and let it soak for a few minutes. Oats are a great source of fiber, iron, magnesium, phosphorus, zinc, copper, thiamin, manganese, and selenium. Also, oats are rich in slow-release complex carbohydrates, and they proved to be great at keeping my energy level for hours, including my workout sessions. Consuming oats regularly is not only about building muscle but about good health as well. Research indicates that the consumption of oats has been determined to be beneficial for human health by promoting immunomodulation (a promising strategy to treat cancer, infectious diseases, allergies, and autoimmune diseases, among others) and improving gut microbiota.4. Roasted pumpkin seeds
Pumpkin seeds have been shown to improve heart health, blood sugar levels, fertility, and sleep quality. I consume about 30-40 grams of roasted pumpkin seeds per day. This amount provides me with some protein, and a good amount of healthy fats, fiber, zinc, selenium, magnesium, and other useful nutrients for good health and building muscle after 40. They contain healthy fats that may help lower cholesterol and are rich in many antioxidants, which protect your cells from damage and reduce inflammation. Also, pumpkin seeds are rich in zinc, which supports testosterone levels. Research indicated that roasting the pumpkin seeds enhanced their biological activity and antioxidant properties. Other studies suggest that certain flavonoids, such as quercetin and apigenin, may help increase testosterone production from cells in the testicles called Leydig cells and that after roasting, the concentrations of total phenols, total flavonoids, and antioxidant properties of pumpkin seeds were improved. With so many health benefits, I must consume pumpkin seeds almost daily. Sometimes I swap pumpkin seeds for walnuts and almonds, but they remain my uno-favored seeds.5. Red beets
I also consume red beets regularly to enhance my fitness performance. Beets are loaded with nutrients and relatively low in calories. They provide a good source of folate, manganese, potassium, vitamin A, iron, and other nutrients. I wrote an article about it.6. Bananas (mostly organic)
I usually have one, sometimes two, medium bananas right before entering the gym as a pre-workout snack and most of the time one more right after finishing my workout. Bananas help me have energy during my workouts due to their easily digested carbs along with potassium and magnesium, which act as electrolytes.7. Raw garlic (mostly organic)
With garlic, food just tastes better :) I eat 5-10 grams of raw garlic every day. Besides the many health benefits of garlic, there are some studies one review of 18 studies concluded that garlic helped increase levels of testosterone which may be due to its antioxidant properties. Why does this matter when trying to build muscle after 40? Because testosterone is vital for building and maintaining muscle mass and supporting hormonal balance. Keeping hormones at healthy levels improves physical health and lets the body maintain energy levels.8. Onion (mostly organic)
Like garlic, besides many health benefits, onions make some foods taste and smell tasty, and there is evidence that onions enhance testosterone levels in males.9. Baked potatoes or baked sweet potatoes (mostly from the farmer's market)
Baked potatoes and baked sweet potatoes are great sources of good carbs. They also offer multiple health benefits and improve muscle recovery. I usually have one or the other in one day, but sometimes I eat both in the same day. For example baked potato at lunch and baked sweet potato at dinner, depending on what other foods are on the menu for that day.10. Vegetabels and fruits
Depending on the season, I consume different vegetables and fruits daily for good health and to reach my fitness goals. Radish, green onions, lettuce, raw cabbage salad, broccoli, carrots, tomatoes, green, yellow, and red peppers, strawberries, blueberries, avocado, oranges, etc. I also use some spices in the kitchen quite often. Basil, oregano, rosemary, cinnamon, and ginger to name a few.Until a couple of weeks ago I used to consume Greek yogurt, plain yogurt, and cottage cheese almost every day but after reading some studies, I am not sure this is good for men's over 40 health anymore. As soon as I get clear information about that I write a new article about it.
