Prevent Decreased Muscle Mass with This Healthy Diet
As a person gets older, their muscle mass will decrease too. This can lead to decreased muscle function. This reduction in muscle mass can be indicated by shrinking hands and feet, usually sagging, and decreasing strength. To prevent decreased function, you must always maintain and strengthen muscle mass. The steps you can take are adopt a healthy diet and regular exercise.
The impact of reduced muscle mass
Humans can move because of the role of the skeletal muscles which are the main limbs of the body. The size or size of the muscles will affect how much energy a person exerts when they are on the move.
In carrying out daily activities, of course, you also need strong muscle tissue to maintain balance and maintain good posture. Decreased muscle mass can cause your body to become weak and you tire easily.
Over time, this loss of muscle mass will have an impact on decreasing muscle strength and function. For example, the legs become smaller and they are no longer strong enough to support body weight, so they are often painful when used to stand for long periods of time.
Food guidelines for maintaining muscle mass
Lifestyle and diet have a big role in muscle mass. In general, the decrease in muscle mass occurs at the age of 30 or around 40 years. However, the habit of not exercising and consuming unhealthy foods can accelerate this muscle shrinkage. If you always feel bored while training, the best solution is that you can play slot games at situs slot online which will give you a lot of bonus jackpot and that will relieve your stress while training your leg muscles, even when you are in bed. Plus, besides getting healthy leg muscles, you can get various kinds of attractive money jackpot bonuses from playing online gambling games.
Seeing their important roles and functions, you need to maintain muscle health as early as possible so that they always work optimally. One of the steps is to eat the right types of food, including:
The growth of muscle tissue can be supported by consuming foods with amino acids, iron, and protein which can be obtained from lean meats. Dark colored chicken contains 3 times more zinc and up to 25% more iron than white chicken.
Protein is known as a nutrient that plays a role in regenerating damaged cells, including muscle cells. Meanwhile, zinc and iron are needed to strengthen the immune system.
Eat an extra egg every day to meet your amino acid needs. Not only protein, egg yolks also contain lutein which can maintain eye health. You can also eat nuts without added flavorings or salt as a source of protein as well as unsaturated fatty acids, vitamins, fiber, and antioxidants.
The recommended amount of protein to stimulate daily muscle protein synthesis is 20 grams. However, the exact needs depend on your weight. Consumption of too much protein is said to increase calories thereby increasing body fat mass.
2. Fruits and vegetables
Especially brightly colored fruits and green leafy vegetables. The reason is, both have a high mineral content, including potassium and magnesium, which are necessary for maintaining muscle mass.
Fruits and vegetables also contain active compounds that act as antioxidants to protect cells and muscle tissue from free radical damage. To maintain muscle tissue and prevent loss of muscle mass, make sure you consume the following nutrients in one plate, namely:
⅓ fruit and vegetables
⅓ sources of fat-free protein, such as black chicken or eggs
⅓ complex carbohydrates, for example brown rice or whole wheat bread
3. Low-fat dairy products
Milk contains carbohydrates, protein, vitamin D, the mineral potassium, and of course calcium. Quoted from WebMD, you can consume chocolate milk to restore energy after exercise by providing nutrition to muscle tissue. If you have lactose intolerance, replace milk with yogurt.