There are two key factors to maintaining muscle mass levels in the body. First, proper and sufficient nutrition. Second, continuous muscle strength training. This article will show How to Meet Nutritional Needs to Maintain Muscle Mass.
Food selection is crucial to meet nutrition in maintaining muscle mass. The composition of protein, carbohydrates, and fat in each intake will contribute to the strength and endurance of muscle mass.
Launching Muscle and Fitness, a study shows that in maintaining muscle mass, it is necessary to pay attention to macronutrient intake (protein, carbohydrates, and fat), calorie levels, meal timings, and certain supplements that will have an impact on muscle mass. There are several principles of nutritional fulfillment that be applied to maintain muscle mass. It is the full review.
1. Meet Protein Needs
Protein is an important element in maintaining muscle strength. Ideally, the daily consumption of protein is 1 gram per pound of human body weight. That is, if you have a bodyweight of 70 kilograms, equivalent to 154 pounds, then you need 154 grams of protein every day. Protein is obtained from food menus such as eggs, beef, fish, milk, and chicken.
2. Balance Carbohydrate Intake
Carbohydrates are needed to store glycogen reserves in muscles as a source of energy. Therefore, needs daily carbohydrates to be met. The ideal level of carbohydrate consumption in a day is 2-3 grams per 1 pound of body weight. People with a bodyweight of 70 kilograms equivalent to 154 pounds need at least 308-462 grams of carbohydrates per day.
To maintain blood sugar levels and body weight, you are advised to consume low-calorie carbohydrate sources, such as sweet potatoes, wheat, nuts, and so on.
3. Keep Consumption of Fat
Even if you are on a diet, fat intake is still needed to provide energy for the body. Fat also plays a role in maintaining testosterone levels in the body to build muscle mass and prevent the accumulation of saturated fat.
To get fat without worrying about increasing body weight, you can eat beefsteak, avocado, nuts, salmon, Don’t cook salmon with a lot of oil.
4. Calculate Total Calorie Intake and Burn
For daily energy needs, the body needs about 20 calories per 1 pound of body weight. Assumed that a 70-kilogram (154-pound) person needs 3,080 calories per day. In addition, a balanced number of calories
with the amount received by the body so that there is no fat accumulation.
But, don’t let the calories burn greater than the amount you take in because this can drain muscle mass and decrease body fat.
5. Eat Regularly
The time and portion of the meal must also be regulated properly so that the digestion of nutrients can run optimally. If you consume too many calories simultaneously, then calories will save in the body. Eat at least in 2-3 hour intervals with the number of calories according to your body weight.
Those are some principles of How to Meet Nutritional Needs to Maintain Muscle Mass. To complete the nutritional needs to maintain muscle mass, consume milk with complete and balanced food such as Ensure. Ensure is a daily nutrient for strength and endurance.