What do you need to do to avoid losing muscle mass?

The muscles are the fabrics in charge of providing functionality and mobility to the body; as they facilitate joint stability, structural protection of the skeleton, among other things, according to the US National Library of Medicine.

The musculature, in addition to serving for good mobility, is essential to ensure adequate blood movement, so that the increase in muscle mass it shouldn’t be associated solely with the aesthetics of athletic bodies.

To avoid its loss and thus prevent disease, specialists recommend doing it exerciserespect the to break and hold a healthy diet rich in protein.

What do you need to do to avoid losing muscle mass?

1) Train with weights

Weight training, whether at the gym, at home, or with your body weight, works to break down muscle fibers and thereby increase muscle mass.

Additionally, strength training helps strengthen bones, maintain joint flexibility which can reduce arthritis symptoms, and burn calories more easily.

2) Diet rich in protein

Muscle mass needs nutrients to rebuild itself. Therefore, a high protein diet, including meat, eggs, chicken, fish and legumes in large quantities, can be very beneficial.

Daily needs are personalized and depend on each person’s routine, so it’s best to request an appointment with a nutritionist who can build a food plan based on the person.

3) Rest

Making sure you get enough rest is important for optimal levels of recovery. Specialists indicate that the main elements for this to happen are to sleep between 7 and 8 hours a day and add 2 or 3 rest days a week to your training program.

4) Drink water

Hydrating the body ensures maximum muscle cell volume and promotes muscle growth. When you become dehydrated, you excrete H₂O from your muscle cells, which puts you in an “anti-anabolic” or catabolic, muscle-wasting state.