how to maintain muscle mass

 how to maintain muscle mass

Hormonal factor

The loss of muscle mass with age is known as sarcopenia, and a decrease in the level  of testosterone is  one of the factors that cause flesh atrophy, and in this context, it is indicated that testosterone is the hormone responsible for stimulating protein synthesis and muscle growth, Therefore, nutritional supplements that contain testosterone may help increase muscle mass, as some research has indicated, but these supplements have not received approval from the Food and Drug Administration for use with the aim of increasing muscle mass in men, as well as supplements that contain testosterone may affect Heart and prostate health; Which may lead to the emergence of several complications, we mention some of them as follows: 

  • Breast enlargement.
  • Shrinking of the testicles.
  • The spread of acne.
  • Sleep apnea.

Eat protein

Protein is one of the best muscle mass foodsProteins are broken down in the body and used to build muscle, but men may suffer in old age from resistance to anabolic metabolism, which reduces the body's ability to break down and manufacture proteins, so these men must eat larger amounts of proteins, and in a recent study a nutritionist suggested Elderly people eat the equivalent of 1-1.3 grams of protein per kilogram of body weight on a daily basis, there are many foods that contain a high percentage of protein, some of them are mentioned as follows:

  • Black beans.
  • Salmon and tuna.
  • Maize.
  • Potatoes.
  • Oatmeal.
  • Chicken breast.
  • eggs.
  • Flower.
  • Quinoa beans.

Doing exercises

Exercising specifically, gradual resistance exercises is one of the best ways to increase muscle mass, regardless of age, but elderly men should gradually practice the types of resistance exercises assigned to them, and they must see a doctor before starting these exercises, taking care to seek the help of a qualified sports trainer to help them.

Sleep and relax

Sleep is important to a healthy body. It is the time the body rebuilds, and sleep may aid hormones. Like testosterone and growth hormone, they build and repair the body, and on the contrary, emotional stress stimulates the secretion of hormones that may destroy muscles, so relaxation must be achieved to reduce the effects of stress, and thus protect the muscles.

Eat the right amount of food

People who engage in strenuous exercise must eat adequate quantities of foods that provide a high level of energy, and this may be more important compared to consuming amounts of protein, as the disproportionate amount of energy consumed during the day with the amount of energy available as a result of not consuming food and liquids with what It is sufficient to meet the body's need for muscle and bone loss as well.

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