Muscle strengthening can help build strong bones, control weight, improve quality of life, contribute to better balance and reduce the risk of falls, treat chronic conditions, sharpen intellectual abilities, among others, according to the Mayo Clinic , non-profit entity dedicated to clinical practice, education and research.
“Muscle mass is made up of the total set of tissue commonly called muscle. Skeletal muscle is an organ whose fundamental function is to facilitate movement, joint stability and structural protection of our skeleton. This has the ability to expand or bulge, a fact that will depend on the force that we apply to the muscle. The more strength, the greater the muscle mass of the subject to be able to oppose resistance”, explained the physical educator Daniel Molina, director of the Analítica Muscular center, in Madrid, to the Spanish magazine ¡Hola!
In addition, according to the Amhigo portal, “Muscle mass is one of the primary tissues that occupies the highest percentage of the total body weight of an adult who enjoys good health. In general, the values range around 35% to 45%, depending on variables such as age, gender and physical fitness of each one.
Thus the things, the portal Gastrolaweb explained that protein is a macronutrient that boosts formation of muscles, bones, skin and other tissues, but it is also a source of energy.
For this, he recommended the oatmeal and banana smoothie, which is ideal to consume after exercising. However, it is important to note that any change in diet should be discussed with your doctor first.
The ingredients of the drink are two bananas, three tablespoons of oatmeal, two glasses of milk, five eggs, one teaspoon of agave syrup and cinnamon powder.
All the ingredients should be placed in the blender and mixed until a homogeneous product is obtained. It is recommended to cook the eggs before putting them in a plate and beating with a fork, put in the microwave until cooked and Let cool to kill any possible bacteria.
Another recommendation is to use soaked oatmeal, putting it in water the night before, and rinse it the next morning. Another option is to cook it with enough water to cover it until soft. This will help better absorb its nutrients and prevent intestinal inflammation.
How to lose fat without affecting muscle mass?
According to the health portal your healthto be able to increase muscle mass “you should consume more calories than you spend”, also including healthy fats in the diet. But in order to lose weight and gain muscle mass, you need to avoid consuming refined sugars and processed products, he says.
The portal emphasizes that by consuming more calories than are burned, these will help in the increase of muscles. Likewise, to gain mass, you must eat more proteins that are important for their growth. For example, meat, milk, eggs and chicken that contribute to that goal.
However, if you want to consume vegetable proteins, you can add lentils, peas and chickpeas to a balanced diet.
Added to the above are the good fats that can be found in foods such as avocado, which is a cardioprotective fruit that not only benefits the heart, but also the body itself, providing calories for the body.
Nuts, peanut butter, cashews, and almonds are also foods that have healthy fats.
In the same way, water should be drunk daily since it is relevant to hydrate the body, as indicated by the aforementioned portal, since it stimulates muscle hypertrophy, which means, the growth of muscles and their strengthening. It should be noted that when the body does not receive the liquid it needs, the process for mass gain is slow.
Therefore, it stresses that an adult should consume at least ″35 ml of water for each kg of weight.”
Avoiding the consumption of alcoholic beverages contributes positively to the increase in muscle mass, since when ingested, this liquid decreases “protein synthesis” by interrupting metabolism.
Also complex carbohydrates are important in building muscles, thus providing energy in the process of hypertrophy.
your health ensures that it is valuable to respect meal times, since the body needs a certain number of calories to carry out its functions, since a fast can affect the growth of muscle tissue.
Finally, the intake of two fruits a day is essential for the body, since it provides minerals and vitamins, which help in its recovery after a workout.