As we age, we lose muscle mass. When we strive to maintain muscle mass, it can keep our body strong, healthy and youthful.

“The average person can lose 8 percent of muscle tissue every 10 years after the age of 40,” says Dr. Vonda Wright, orthopedic surgeon, medical researcher and author of “Fitness After 40.” “When it comes to muscle, if you don’t use it, you’ll lose it.”

Lack of proper nutrition, (especially protein) a sedentary lifestyle, and age can cause a loss in muscle mass. Muscle burns more calories than fat during daily activities, including sitting. A sedentary person may have 40 to 50 percent body fat.

Here are a few foods that can build muscle mass, which help keep you strong, health, and young from the inside out!

Almonds (boosts energy, metabolism, and provide calcium), Blueberries, Chicken, Eggs, Fish and Fish Oil, Green Leafy Vegetables (high in calcium), Lean Red Meats (contains B12, zinc, and iron for muscle growth), Oatmeal (supplies energy), Protein Powder Supplements, and Water (helps boost metabolism and muscle recovery).