Anyone at any age has the ability to change their body by paying their dues, eating well, and exercising every day. Whether your goal is weight loss or muscle gain, you must maintain an active lifestyle. Weight loss, on the other hand, is all about maintaining a calorie deficit, but muscle development takes time. You must first break down the muscle fibres by exercising and then replenishing those fibres by resting your muscles. However, it is said that as we age, our bodies lose muscle, which also affects our metabolism. So, if you are finding it difficult to gain muscle or are struggling with muscle loss, here are five ways to regain muscle mass.
1 Eat Enough Calories
Muscle loss occurs when you go on an extreme diet and restrict your calorie intake. For building muscles, you need calories in abundance, at least more than your maintenance calories. If your maintenance calories are 2200, you will need at least 2700 calories to gain muscle. When you start dieting, you eat less, which results in both weight loss and muscle loss. So, if you want to lose weight, don't go on a diet right away. Begin by reducing 200 calories and gradually reduce further as you see progress.
2 Focus On Complete Protein
A protein is said to be complete when it contains all of the essential amino acids. Why is complete protein important? Just like protein is the building block of muscles, amino acids are the building blocks of protein. A complete protein contains all nine essential amino acids, which our bodies do not produce on their own, so we must get them from our food. Most plant proteins, such as vegetables, are considered incomplete proteins, but if you eat a well-balanced diet, you should be able to meet your amino acid requirements.
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3 Get Enough Vitamin D
Checking the vitamin D level in the body is another of the best healthy habits to maintain muscle mass as you age. Vitamin D improves muscle protein and is responsible for muscle strength. Sun exposure is the best source of vitamin D, but you can also get the recommended amount by taking vitamin D supplements. However, before beginning any supplements, consult with your doctor and learn about the recommended dosage.
4 Eat More Omega3
Salmon, walnuts, and flaxseeds all contain omega-3 fatty acids, which are also anti-inflammatory in nature and simple to include in your diet. Because inflammation causes muscle breakdown, consuming anti-inflammatory omega-3s can increase the rate of muscle protein synthesis.
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5 Don't Ignore Carbs
Protein is certainly an important nutrient for muscle strength, but don't forget to include healthy carbs as well. Carbs are necessary for muscle strength development because they provide your body with energy for working out and also prevent the body from going into a catabolic state. Moreover, when we consume protein alone, our bodies do not absorb it. In contrast, combining your protein with a carb source will increase its absorption and help you build more muscle.
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