A balanced diet and regular exercise are healthy no-brainers, but while, for the latter, you might be picturing jogs in the park, research shows strength training, external can be just as valuable as cardio.
Data from 38 studies on almost 2 million healthy adults, external found a relationship between high muscle strength and low risk of death.
To build muscle and (crucially) recover, we need to fuel our bodies, particularly as we start to lose muscle mass around the age of 40.
Some foods are great at this, explains Dr James Morehan, performance nutritionist for England Rugby, and Aimee Ellen O’Keeffe, external, sports nutritionist for the England Roses.
Regular meals should include “a good protein-based dish with a good quality carbohydrate,” says Morehan.
Cue nine ideas that do just that…