Protected: The Muscle-Centric Diet: 3 Steps to Optimal Protein & Anti-Aging

A muscle centric approach focuses on making muscle health the central part of your wellness routine. Instead of only tracking weight or calories, this approach emphasizes building and maintaining muscle to support metabolism, mobility, recovery and overall longevity. Following a muscle centric medicine lifestyle helps prevent age-related muscle loss, supports healthy weight management, and keeps you active and functional at every stage of life. Calgary Co-op’s Natural Choice department offers a wide selection of products and expert Advisors to help you put this approach into practice.

Step 1: Prioritize Protein

The foundation of a muscle centric approach is sufficient, high-quality protein to build and maintain muscle. Calgary Co-op provides options for all preferences:

• Animal-based protein: chicken, turkey, fish, eggs and dairy
• Plant-based protein: lentils, beans, chickpeas, hemp seeds and chia seeds
• Convenient protein products: ready-to-drink shakes and powders

Just as important are the foods to avoid. Processed meats, refined sugars and flours, alcohol, artificial sweeteners and most commercial dairy products can promote inflammation—making it harder for your muscles (and your metabolism) to thrive.

Tip: Ask a Natural Choice Advisor at Calgary Co-op for guidance on protein servings for your goals.

Step 2: Support with Whole Foods & Supplements

A muscle centric medicine diet emphasizes whole foods and supplements to maximize results:

• Fruits and vegetables: support recovery and overall health
• Whole grains and healthy fats: provide energy and nutrients

Supplement Spotlight: What Helps Build Muscle?
Supplements are never a replacement for real food, but they can be powerful tools when building or maintaining muscle. Some favourites include:

• Protein powders (whole-food based or minimally processed options)
• BCAAs to support muscle repair and reduce soreness
• Creatine for strength and mitochondrial support (best with professional guidance)
• Vitamin D for muscle strength, immunity and mood
• Minerals and trace minerals to support hydration, nerve signals and muscle contraction
• Mitochondrial-support formulas for energy and recovery
• Hormone-balancing blends (where appropriate)

Note: Always follow product guidelines and consult your healthcare provider for personalized recommendations.

Step 3: Move Consistently and Support Daily Habits

A muscle centric approach works best when exercise is paired with healthy daily habits. Small, consistent routines help strengthen and maintain muscle, support recovery and improve long-term health.

Incorporate movement:

• Strength training with body weight, resistance bands or light weights
• Daily activity such as walking, cycling or hiking
• Focus on consistency rather than intensity for sustainable results

Support your body with healthy habits:

• Stay hydrated to support muscle function
• Prioritize sleep for recovery
• Maintain simple, consistent routines that fit your lifestyle

Building and maintaining muscle is easier when you pair the muscle centric medicine diet with the right products and guidance. Explore Calgary Co-op’s Natural Choice department for high-quality protein, supplements, and whole foods to support your goals.

Shop in-store or online and connect with a Natural Choice Advisor to get personalized recommendations for protein, amino acids, vitamin D, and more. Start your muscle-centric approach today and feel the benefits for years to come.