As humans age, muscle tissue increasingly meweak and decreased stamina. Even so, that does not mean we give in to the effects of aging. The good news is that the strength of muscle tissue can strengthened through the habit of living healthy diet.
The human and animal bodies are made up of muscle tissue that allows them to move. As age increases, the muscle tissue formed will also decrease. At the age of 50, humans can lose about 1-2 percent of muscle mass each year, causing the legs and arms to weaken and look thin and saggy. Not only with regular exercise, muscle tissue grows and is formed thanks to the support of proper energy-rich foods and adequate daily fluid consumption.
The following choices of types and ways of eating are expected to help you maintain healthy muscle tissue.
- Muscle tissue growth can be supported by consuming lean meat as a source of amino acids, iron, and protein. Dark-colored chicken provides up to three times more zinc and 25 percent more iron than white meat. Both of these substances are needed to strengthen the immune system. However, a doctor who specializes in protein warns that consuming too much protein with the same intensity of activity can actually increase calories, thereby increasing fat mass
- Make sure your plate is filled with one-third fruit and vegetables, one-third fat-free protein such as chicken and eggs, and one-third healthy carbohydrates, such as brown rice, whole-wheat bread, or pasta.
- Low-fat milk provides calcium, potassium, vitamin D, protein, and carbohydrates.
- A sports nutrition expert recommends chocolate milk as a recovery drink taken an hour post-workout to nourish muscle tissue. Eat 1-2 hours after exercise to restore body nutrition. Yogurt can also be tried if you are lactose intolerant.
- Consuming an egg a day is good to meet the daily needs of amino acids. Most of the protein comes from egg yolks. So, don't throw away the egg yolk because the lutein contained in it can maintain eye health.
- As a snack, raw or boiled unsalted nuts can provide protein, good fats, vitamins, fiber and antioxidants that are good for the body.
- Whole grains are a good source of carbohydrates that also contain fiber, antioxidants, and vitamins.
Eat before exercise, especially carbohydrates. Carbohydrates meet energy needs and prevent protein from being used as an energy source. Even so, carbohydrate consumption should not be excessive because protein is still needed to increase strength and restore muscle tissue. In addition, protein also functions to produce hormones and the body's immune system.
Twenty grams of protein is the recommended amount to stimulate daily muscle protein synthesis. This amount is approximately equivalent to two cups of milk. However, the exact amount needed depends on the body weight of each.
For maximum benefit, it is recommended to supplement the consumption of these nutrients with at least 30-45 minutes of physical strength training twice a week. This exercise also plays a role in reducing the risk of muscle and joint injury as well as preventing osteoporosis and most importantly maintaining muscle strength in order to stay fit. You can consult a doctor further to find out how to get a fit body and slimming body according to age.
