5 Tips to Gain Muscle Mass After 30

Remember that it is never too late to pursue this goal.

Some people think they are “too old” for certain goals, right? That’s where you’re wrong! Just decide what’s the priority for you. So, check out five tips for gaining muscle mass at age 30 with the help of nutritionist Fulvia Hazarabedian AND Technical Specialist Tatiana Roberta, both from Bio Ritmo Academia.

5 Ways to Gain Muscle Mass After 30

1. Optimal protein consumption

Proteins affect tissue repair and growth. Fúlvia stated that the minimum amount of daily consumption varies from 1.6 g to 2.4 g per kg. In other words, an individual weighing 72 kg should ingest from 115.2 g to 172.8 g per day.

2. Calcium in the right amount

Calcium is only important for strengthening bones, proper functioning of the nervous system and muscle contractions. The daily requirement varies according to age.

3. Proper hydration

“Water is essential in the process of gaining mass because hydrated cells help in the absorption of proteins. You can do the calculation as follows: multiply your body weight by 35 ml. So, a person weighing 80 kg would need 2.8 liters,” the nutritionist explained.

4. Keep moving

“It is important to combine strength and muscular resistance stimuli, such as bodybuilding workouts combined with aerobic workouts, running or cycling, which improve physical condition and help improve performance, health and longevity. But it is essential to underline that each case depends on the evaluation and monitoring by a professional”, concluded Tatiana Roberta.

5. Don’t forget to rest

“Sleep is essential at all ages for the body to recover from the day’s activities and regenerate. A bad night’s sleep has a number of consequences, including irritability, weakness, blood pressure disorders, heart disease, as well as having an impact on muscle development and recovery after exercise,” concluded Fúlvia Hazarabedian.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.