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For tips on how to build Ageless Strength and Unlock Muscle Growth Over 50, check out my free Guide: https://fitand50.ca/free-guide-to-unlocking-muscle-growth-over-50/
If you'd like help losing excess body fat and building muscle, visit my website at https://fitand50.ca/ for information on my personal training services.
Chronic inflammation is an enemy of muscle growth and longevity. That's where Omega‑3s come in. For men over 50, I recommend at least 2 grams of combined EPA and DHA daily.
Why? Omega‑3s don't just protect your heart—they also improve muscle quality and help your muscles respond better to protein and resistance training as you age. On top of that, their anti‑inflammatory effects can ease joint stiffness and discomfort, which means we can train harder and recover better without feeling as beat up.
You can get this from fatty fish like salmon, sardines, or mackerel a couple of times a week, or from a high‑quality fish oil supplement if you don't eat much seafood—Omega‑3s help protect your heart, your joints, and your gains—all at the same time.
If you'd like more information on nutrition, and training to be your best over 50, check out my free guide— links in the comments.