Strengthening muscles can help build strong bones, control weight, improve quality of life, contribute to better balance and reduce the risk of falls, treat chronic diseases, sharpen intellectual abilities, among others, according to Mayo Clinic, a not-for-profit organization dedicated to clinical practice, education and research.
“Muscle mass consists of the entire set of tissues commonly referred to as muscles. Skeletal muscle is an organ whose main function is to facilitate movement, joint stability and structural protection of our skeleton. This has the ability to expand or deflate, a fact that will depend on the force we apply to the muscle. The more force, the greater the subject’s muscle mass to be able to resist the resistance,” physical educator Daniel Molina, director of the Analítica Muscle Center in Madrid, explained to the Spanish magazine Hello!
Also, according to the Amhigo portal, “Muscle mass is one of the major tissues that makes up the highest percentage of the total body weight of an adult in good health. In general, values range from about 35% to 45%, depending on variables such as age, gender, and physical fitness of each individual.
So things, the portal gastrolaweb explained that protein is a macronutrient that increases formation of muscles, bones, skin and other tissues, but is also a source of energy.
For this, he recommends the Oatmeal and Banana Smoothie, which is perfect for post-workout consumption. However, it is important to note that any change in diet should be discussed with your doctor first.
The ingredients of the drink are two bananas, three tablespoons of rolled oats, two cups of milk, five eggs, one teaspoon of agave syrup and cinnamon powder.
All ingredients are placed in a blender and mixed until a homogeneous product is obtained. It is recommended that the eggs be boiled before they are placed on a plate and beaten with a fork, put in the microwave until cooked and Allow to cool to kill any possible bacteria.
Another recommendation is to use soaked oats by soaking them in water the night before and rinsing them the next morning. Another option is to boil it in enough water to cover it until soft. This will help better absorb its nutrients and prevent intestinal inflammation.
How to lose fat without affecting muscle mass?
According to the health portal Tua Saudeto increasing muscle mass “you need to consume more calories than you expend”, including healthy fats in the diet. But to lose weight and gain muscle mass, you need to avoid consuming refined sugars and processed foods, he points out.
The portal emphasizes that by consuming more calories than are burned, this will help increase muscle mass. Likewise, to gain mass, you need to eat more protein, which is important for their growth. For example, meat, milk, eggs and chicken that contribute to this goal.
However, if you want to consume plant proteins, you can add lentils, peas and chickpeas to a balanced diet.
Added to the above are the good fats that can be found in foods such as avocado, which is a cardioprotective fruit that not only benefits the heart but also the body itself, providing calories for the body.
Nuts, peanut butter, cashews and almonds are also foods with healthy fats.
Likewise, water should be drunk daily as it is important to hydrate the body, as stated by the aforementioned portal, as it stimulates muscle hypertrophy, which means muscle growth and strengthening. It should be noted that when the body does not get the fluid it needs, the process of gaining mass is slow.
Therefore, it is emphasized that an adult should consume at least ″35 ml of water for every kilogram of weight.
Avoiding the consumption of alcoholic beverages contributes positively to the increase of muscle mass, because when ingested, this liquid reduces “protein synthesis” by interrupting the metabolism.
Also, complex carbohydrates are important for building muscle, thus providing energy in the hypertrophy process.
Tua Saude ensures that it is valuable to observe mealtimes because the body needs a certain number of calories to perform its functions, since fasting can affect the growth of muscle tissue.
Finally, the intake of two fruits a day is essential for the body, as it provides minerals and vitamins that help it recover after exercise.