After age 30, people lose 1% of their muscle mass each year, after the age of 60, this process should accelerate even more. If we do nothing, it will be difficult for us to live independently until old age.
However, with the right combination of diets and training, you can prevent muscle loss while you keep healthy and enriching muscles.
Muscle weakens with age, but proper nutrition is key to keeping our muscles healthy, especially for older adults. As we age, we risk rapid muscle breakdown due to poor diets and diseases. If you don’t get enough protein in your diet, the breakdown will appear even faster.
Component Of A Healthy Muscle
You need to take a close look at your eating habits. This allows you to know areas that need improvement, if you need professional advice you can have a physical analysis.
Bioelectrical impedance analysis is the name of a technique in which scale measures not only the patient’s weight but also their body fat percentage, bone density, and muscle mass.
If you lack muscle mass, you need to take targeted measures to compensate for this.
The most important component of a healthy muscle
First, how does the body build muscles?
Muscles are made up of muscle fascicles, which are made up of many muscle fibers.
Each muscle fiber is an elongated cell with nuclei.
When fibers are stressed during sports, cell nuclei will be excited and produce protein which is stored in the body, this causes muscle growth.
The most important building block of muscle is protein which must be consumed with food to keep our muscles healthy.
How much protein does the muscle need?
A balanced diet can easily cover the amount of protein our body needs.
If you weigh 60 kilograms, this corresponds to a protein requirement of approximately 60 grams for a person of normal weight and height of 1.60 meters.
Older and sick people need about 1.2 to 1.5 grams of protein per kilogram of body weight to maintain mobility and function through healthy muscle.
A slightly higher amount applies to athletes and pregnant women.
- Plant-based protein
When most people think of protein, they first think of sausage cheese, but protein bombs also exist in plant food. For example, pumpkin seed contains up to 40 grams of protein per 100 grams, which is twice as much as cheese.
Seeds Should not be underestimated
if you like to have yogurt or quark between meals, hemp leaves can work wonderfully. It has a slightly nutty taste and is also a protein bomb.
While taking care of your muscles, you should know that eating too much protein can make you sick.
Protein can have negative effects if consumed more than it is needed; it puts stress on the kidneys and other organs. As with everything, proper dosage is important when it comes to protein.
The importance of protein in keeping a healthy muscle can not be overemphasized, protein is one of the three major nutrients needed by the body along with carbohydrates and fats.
Protein is the ultimate building material in the body, not only for muscles but also for ligaments and bones.
It is also part of the immune system and helps keep the metabolism running smoothly.
Other good sources of plant protein are seeds, sweets, lupine, grains, and tofu.
Incorporate an appropriate quantity of protein into your diet and exercise your muscles regularly to keep a healthy muscle.