It is a fact that the older people get, the harder it is for them to build and maintain muscles. When a person hits the age of thirty, they even start losing muscle mass—and those who are inactive will be at risk of a three to eight per cent loss of mass after every decade! This is mainly because of the drop in hormones—particularly that of testosterone levels in men and estrogen levels in women—which are responsible for muscle building.
Fortunately, you are not forced to subject your body to such muscle loss. With regular training and exercise, you can maintain your muscles and keep your body healthy despite your age! With that said, here are some muscle-building tips to help your body maintain its muscle mass and stay strong:
Take In Some Fats
You may think that fats are a big no when trying to grow and show off your muscles. However, your body relies on fats to supply energy to the muscles—meaning that if you lack fat, your muscles are going to underperform.
That being said, how much fat you need will depend on one person to the other. Typically, it should compromise around twenty to thirty-five per cent of your total calories, and they should only come from healthy sources like olive oil, nuts, and fish.
Eat Enough Carbohydrates
Just like fats, your body also uses carbohydrates as a form of energy. The carbs you eat are turned into glycogen, the form of energy used by muscles.
Approximately fifty per cent of your total calories should come from carbohydrates, and be sure your carb intake comes from healthy sources! This includes yogurt, milk, whole-grain bread, fruits, and vegetables. Do try to avoid high fibre intake before any physical activity as it may upset your stomach as you exercise.
Get the Right Serving Of Proteins
It is generally agreed that proteins are one of the most important things to take in to facilitate muscle growth. However, this does not mean that the more protein you take, the better! It should only make up around ten to thirty per cent of the calories you take—and if you are exercising to build muscles, you will lean on the higher numbers.
If you are just keeping muscle mass, then you can work with lower amounts of protein. To take protein, you should be eating low-fat or fat-free dairy products, or other things like lean meat, beans, fish, and the likes. They are all quality sources of protein that can help you hit the target amount of protein you need to achieve your goals.
As you can see, when it comes to growing and maintaining muscle mass, training is only half the battle. While muscle-training activities help to strengthen and build muscles, what you eat matters! With a healthy intake of the nutrients you need, you ensure your muscles stay strong and healthy for many years to come.
That being said, try and not to stick to only one food item for too long. Diversify your food items, as the more you enjoy the eating aspect of things, the easier it is for you to maintain a sustaining diet to keep your muscles healthy.
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