Our muscles play important roles in our body. When our muscles are healthy, they allow us to move freely and perform our daily activities with more ease. Read more to understand the importance of muscle health and discover the key nutrients that help maintain muscle strength.
Adequate nutrition and a well-balanced diet are important to support your overall health and muscle strength. Below are some of the key nutrients that your body needs to keep your muscles strong and healthy.
Protein is an important macronutrient used by the body for building, repairing and maintaining tissues.1–3 It is a part of every cell in our body, including our organs, muscle and skin. Protein is also a good source of energy.3 The body doesn’t store protein, so a daily supply is needed through our diet.
Vitamin D is a fat-soluble vitamin that is needed to support muscle health.4 Research has shown that vitamin D deficiency is associated with poor muscle strength and function and increase risk of falls and fractures in older adults.5 Adequate vitamin D levels can help preserve our muscle strength.4,6
Calcium is a mineral vital for regulating muscle function and is important for contraction and relaxation of your muscles.7 This includes your heart muscle, as it pumps blood around your body.8
HMB stands for calcium β-hydroxy-β-methylbutyrate. It is naturally produced in small amounts by your body during the breakdown of leucine (an essential amino acid).9 HMB works by slowing muscle breakdown and stimulating muscle protein synthesis.10 Studies have shown that it can help preserve muscle mass in healthy older adults.11,12
| NUTRIENT | How much do I need? | What foods should I eat? |
| Protein | The recommended dietary intake (RDI) in adults is 46–81 g per day, depending on age and sex.3 Aim for 25–30 g of protein at every meal. |  Lean meats Poultry Fish and seafood |
| Vitamin D | The recommended dietary intake (RDI) in adults is 5–15 µg per day, depending on age and sex.4 | Oily fish (such as salmon) Eggs Vitamin D-fortified foods |
| Calcium | The recommended dietary intake (RDI) in adults is 1,000–1,300 mg per day, depending on age and sex.13 | Dairy products Leafy green vegetables Soya and tofu Fish Nuts and seeds Calcium-fortified foods |
| HMB | 3 grams of HMB per day for muscle health benefits.14 | Found in very small amounts in: Avocado Grapefruit Eggs Cauliflower This makes it very difficult for the body to obtain the required amount of HMB through diet alone. |
Ensure is a convenient source of complete, balanced nutrition with 28 essential vitamins and minerals.15
High quality Triple Protein Complex (whey, casein and soy) to deliver sustained release of amino acids needed to support muscle development3
Vitamin D to help preserve muscle strength4
Ensure Plus Strength contains CaHMB (1.5 g),16 to help support muscle protein synthesis and slow down muscle protein breakdown10
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Food for Special Medical Purposes. Use only under medical supervision.
References: 1. Frontera WR and Ochala J. Calcif Tissue Int. 2015;96(3):183–95. 2. Baier S, et al. JPEN J Parenter Enteral Nutr. 2009;33(1):71–82. 3. National Health and Medical Research Council, Australian Government and Ministry of Health, Nutrient Reference Values — Protein. Available at: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein. Accessed: May 2023. 4. National Health and Medical Research Council, Australian Government and Ministry of Health, Nutrient Reference Values — vitamin D Available at: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-d. Accessed: May 2023. 5. Winzenberg T et al. Aust Fam Physician. 2012; 41(3):92–99. 6. Wagatsuma A and Sakuma K. Biomed Res Int. 2014;2014:121254. 7. Better Health. Calcium. Available at: https://www.betterhealth.vic.gov.au/health/healthyliving/calcium. Accessed: May 2023. 8. Kuo & Ehrlich Cold Spring Harb Perspect Biol. 2015;7(2):a006023. 9. Arazi H, et al. Antioxidants. 2018; 7(10):148. 10. Argilés JM, et al. J Am Med Dir Assoc. 2016;17(9):789–96. 11. Deutz NE, et al. Clin Nutr. 2013 Oct;32(5):704–12. 12. Deutz NE, et al. Clin Nutr. 2014 Dec;33(6):929–36. 13. National Health and Medical Research Council, Australian Government and Ministry of Health, Nutrient Reference Values — Calcium. Available at: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/calcium. Accessed: May 2023. 14. Wilson GJ, et al. Nutr Metab (Lond). 2008;5:1. 15. Ensure® Powder Product Label. 16. Ensure® Plus Strength Product Label.
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