Most people think keeping your muscle comes down to two things.
Lift weights and eat enough protein.
But there’s a third factor hardly anyone talks about… fibre.
A US study looked at over 6,000 adults aged 40 plus and found the ones who ate more fibre were more likely to have more lean muscle, stronger grip strength, lower body fat around the middle, and better blood sugar control.
Fibre doesn’t build muscle like protein. It builds the environment that helps your muscle thrive.
It feeds good gut bacteria that help reduce inflammation.
It slows down sugar absorption so your energy stays steady for training and recovery.
It helps your body absorb protein and amino acids more effectively.
Aim for 25 to 30g of fibre per day. Most people get less than 16g. Closing that gap can make a real difference over time.
And you don’t have to live on salads to hit your target. Go for performance carbs that give you fibre and fuel for training.
Oats give you steady energy and beta glucan fibre.
Sweet potato with the skin gives you complex carbs and potassium.
Lentils give you 8g fibre and 18g protein per cup.
Black beans give you fibre and antioxidants for recovery.
Quinoa gives you complete plant protein and steady carbs.
Dates give you fast carbs and minerals for quick refuelling.
Apples give you hydration and low calorie fibre.
Bonus… air popped popcorn gives you 4g fibre for under 100 calories.
Keep lifting. Keep eating protein. But don’t forget about fibre. It could be the thing that keeps you strong for years to come.
