Some renunciations are necessary for this purpose
Who has never thought that from the age of 50 it is too late to maintain an active physical life and “turn” the key to healthy eating habits? It is wrong to think that it is impossible, but some questions are still presented, for example: what to eat to earn muscles after 50 years?
The guide to get muscle mass after 50 years
“To obtain muscle mass after 50 years, it is important to adjust the consumption of food for protein sources. Total protein intake should be increased and splitting this consumption during the day. This adjustment must be done individually. Based on training routine and body weight,” he said, “he said,” he said, “he said”, he said ” Nutritionist at the Israelite hospital Albert Einstein Serena Del Favero.
Another increase is that it is not just for the number of calories that there will be the stimulus of muscle growth. That is, there must be the delivery of nutrients to satisfy what the muscles need as a growth substrate.
“Adults over 50 are expected to consume at least 1.6 Ga 2.0 g of protein per kg of body weight Nutritionist Jessica de Freitas in contact with sports life.
At the same time, there is another message that earning muscle mass not only indicates a greater concentration of protein in food and awaits the result, that is, it is worth reconciling with the intake of energy sources, such as whole carbohydrates so that muscle fibers grow correctly.
“Without an adequate energy intake, the body chooses to use its protein fibers to make all their systems work correctly, which significantly reduces the volume of muscle mass throughout the body. Therefore, it is interesting to evaluate food consumption, such as full rice, sweet potatoes, oats, brown noodles and other energy sources rich in fiber and carbohydrates, Jessica has details.
What should be avoided to earn muscle mass after 50?
“Excessive consumption of meat should be avoided, because despite being a source of protein, in particular beef is rich in saturated fats, which can compromise cardiovascular health,” Serena recommended.
What are the other important foods in meals for this goal?
“High quality proteins, for example: eggs, yogurt, milk, red meat, white meat, fish, tuna, rice and beans, which are rich in amino acids. For vegans: chickpeas, tofu, lentils, peas and soybeans. Freitas.
Hydration, vitamins and supplements from the age of 50
The first point is that, regardless of the hydration of the age group, it is essential for good health. Subsequently, there is no better vitamin for the increase in muscle mass as it depends on the body and metabolism of each person. Facts that do not yet prevent an evaluation with a specialist.
“There are some market supplements that can help, such as whey protein and creatine, but should be included in the dietary routine with the guidance of a healthcare professional,” said Favero.
The latest waste
“Muscle mass gain depends on many factors and time to appear the results can be different for each individual. The individual should sleep and train well. The results are damaged without adequate exercise and quality sleep”, concluded Serena del Favere.
“Remember that without bodybuilding does not earn muscle mass. Bodybuilding will be the main” fuel “for this increase in the muscles. This goal needs constancy, discipline and patience,” concluded Jessica de Freitas.
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.
