Your body naturally builds muscle mass and muscular strength until around the age of 30. That is when many men begin to lose testosterone, and women start losing estrogen as the activity levels decrease in daily life. Significant changes continue as hormone concentrations shift between the ages of 30 and 60, and muscle loss is often the result of lower amino acid conversions. Here are seven ways you can help improve muscle mass as you age.
Although running around the block is good for the heart, other activities are better for building and strengthening muscles. Lifting weights, resistance training, sit-ups, and push-ups are all good ways to keep muscles in good repair. Staying busy with daily routines such as yard work, household cleaning, and outdoor activities can also help you improve muscle mass.
The body works hard to build and repair itself. To enhance this process, residual toxins need to be consistently removed. Nature uses water to cleanse the body of unneeded contaminants and pollutants and provide necessary energy access. That is why it is essential to stay hydrated as you build muscles.
As your body ages, the amino acids that are critical for continued cell regeneration and healing become less available. Many people find taking an ipamorelin acetate or peptide supplement promotes the body’s ability to access growth hormones essential in keeping and developing muscles. Besides promoting lean muscle growth, it can also increase muscular strength.
Your body requires many macro-nutrients that you may have trouble providing if you want to build muscle. Folic acid, potassium, vitamin A, and vitamin E can all be found in abundance in these super-foods. They are also filled with fiber that is essential to building muscles.
Your muscles re-knit themselves on a 48-hour schedule, and one way to allow the structures to recover is through sleep. Working your muscles stresses the tissues, but sleep permits the body to destress and replenish vital stores of energy and nutrients. Allow yourself at least seven hours of deep sleep a night.
Not all proteins provide the same muscle-building abilities when consumed. Although a thick hamburger may sound incredible, lean chicken and fish can provide better quality nutrients with less destructive saturated fats. You can also find high-quality protein in nuts, beans, and whey.
Although many people believe that fats should be restricted in a healthy diet, the truth is just the opposite. DHA and EPA are essential for vision, heart, and brain health, so make sure you eat nuts, fish, seeds, and olive oil every day. Monounsaturated and polyunsaturated fats should provide 25% of your calories to ensure your body has all the food it needs.
You do not have to be a bodybuilder or strength-trainer to work on your muscle mass. Use the seven tips above to help build stronger muscles with more size. Staying active can help you fight muscle decline, but so can eating right and adding necessary supplements. You only have one body, so taking care of it can help your muscles take care of you.