As we age, it becomes more difficult to gain and keep muscle. The majority of us begin losing muscle around the age of 30. Physically inactive people are particularly at risk and can lose between 3% to 8% of their lean muscle mass every decade after 30.
Health and Exercise That Builds Muscle
Exercises that target the major muscle groups, including the legs, hips, back, chest, abdomen, shoulders, and arms, should be done at least twice a week by both men and women.
Muscles can be strengthened by performing regular weighted compound exercises. Mind though the more stimulus the stronger your muscles will be, frequency and volume matters greatly.
Having a healthy diet is an important way to support muscle building. A significant factor is consuming enough calories throughout the day as well as foods that are high in nutrients. Continue reading for information on the nutrients as well as a suggested daily intake.
Eat Wisely To Support Your Fitness Goals
According to current research by British Nutrition Foundation, consuming around 0.75 g of protein per kilo of body weight daily can support the development of muscles and strength.
For the average:
Men - 55g/day
Woman - 45g/day
Lean meat, poultry, and fish, as well as legumes, dairy products, and grains can all provide this. Additionally, you can take protein supplements, which are frequently made from soy, pea, or whey protein. It may be best to mix up your protein sources to maximise your body's absorption. This will give your diet more variety and guarantee that you get all the amino acids, also known as proteins' building blocks.
A balanced diet is something you should strive for in addition to getting enough protein. Eating a balanced diet can improve your health and help prevent disease, in addition to fuelling your workouts.
You can meet your nutrient needs by consuming a variety of healthy foods every day.
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