Although lean muscle mass naturally declines with age, having a good amount of it isn’t just about aesthetics. Also, small changes in muscle strength can make a big difference in their function.
This is not possible only with daily exercise, as some foods can help and also contribute to the improvement of the internal health of the body. If nothing is done to replace the lean muscle that is lost over time, your body fat percentage is likely to increase.
An increase in muscle size that can’t even be seen with the naked eye can make it easier to do everyday things such as getting up from a chair, climbing stairs, carrying groceries, opening jars and even playing with the family
In addition, it protects the body from chronic conditions, sharpens intellectual abilities, among others, according to Mayo Clinic, Non-profit entity dedicated to clinical practice, education and research.
The specialized portal your health listed a series of cTips with which it is possible to increase muscle mass quickly and healthily:
1. Do not stop the exercise when you feel pain: it is key not to stop the exercise routine, even when you feel pain, says the portal. However, it should be noted that if it is an affected joint, it is advisable to stop or reduce the exercise to avoid injury and go to an expert.
2. Sleep well: This is a fundamental factor not only for muscles, but also for every aspect of life. During sleep, the body recovers from what was experienced during the day and performs important functions in keeping you healthy.
3. Eat foods rich in protein: When it comes to gaining muscle mass, foods that contain protein are key, and the list includes meats, eggs and some legumes such as beans.
4. Do each exercise slowly: doing muscle exercises slowly makes various fibers do their job correctly without fear of future injury. Also, the individual will have more awareness when practicing specific physical activities.
5. Train three to five times a week: the specialized portal Sports world explains that to gain muscle it is important to train disciplined and have a training plan focused on this goal.
6. Consume fats and carbohydrates before training: not all fats present in food are negative, just like carbohydrates. Consuming them before exercise will provide energy to the muscles to carry out the necessary activity.
In addition to the above, the portal Take care Plus listed a series of myths that are usually common when it comes to increasing muscle mass:
- Carbohydrates should be avoided at night: carbohydrate intake prior to rest can help make it better. Nevertheless, it is better to choose whole grain options, fruits or vegetables.
- Training on an empty stomach is good for losing fat: Although it works for some people, it is a mistake to think that it works for all individuals because losing fat consists of eliminating the calories consumed throughout the day.
- Sports drinks are better than water: “There is nothing better than water to rehydrate. However, in situations of longer duration and intensity of training, competition or in a warmer climate, a sports drink can be incorporated to maintain glucose levels”, he explains. Take care Plus.
- Sports supplements are essential: the use of these products must be responsible and even, it is better to consult with an expert so that the appropriate supplement is taken to the stated objective.