Remember that it is never too late to pursue this goal
There are those who think they are “too old” for certain goals, right? That’s where you’re wrong! Just determine what the priority is for you. So, check out five tips to gain muscle mass at age 30 with the help of nutritionist Fúlvia 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 said 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 would need to ingest 115.2 g to 172.8 g per day.
2. Calcium in the right amount
Calcium is only important for the strengthening of bones, the proper functioning of the nervous system and muscle contractions. The daily requirement varies depending on age.
3. Correct hydration
“Water is essential in the process of mass gain as hydrated cells help in the absorption of proteins. You can do the calculation as follows: multiply your body weight by 35 ml. So, an 80 kg person would need 2 .8 litres,” explained the nutritionist.
4. Keep moving
“It is important to combine strength and muscular endurance stimuli, such as bodybuilding training combined with aerobic training, running or cycling, which improve physical condition and help improve performance, health and longevity. But it is essential to underline that each case depends from evaluation and monitoring by a professional”, concluded Tatiana Roberta.
5. Don’t forget to rest
“Sleep is essential at all ages so that the body can 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 a impact on muscle development and recovery after exercise”, concluded Fúlvia Hazarabedian.
Source: Terra
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.
