As we age we lose muscle mass, but that does not mean it is gone forever. It is never too late to rebuild muscle and maintain it.
As you've probably heard from over-development muscle-bound builders, protein is the key to building muscle. Your body is constantly draining its protein reserves for other uses, like making hormones. The result is less protein available for maintaining or building muscle. The fact is, muscle is absolutely vital to our overall health.
A loss of muscle mass maybe due to lengthy inactivity, illness, injury, or aging. Replenishing muscle mass is beneficial for people of all ages. You can regain muscle mass quickly by incorporating strength training into your daily routine and making a few minor dietary modifications.
Nicole Radziszewski a personal trainer says, "Start with three days of strength training per week, allowing at least 48 hours of recovery between workouts that target the same muscle groups. A split-body program (performing upper- and lower-body exercises on alternating days) will help you maximize training days while allowing for sufficient recovery. If this program is more aggressive than your usual routine, scale back to two days of training."
She continues, "The majority of your workout should consist of multi-joint movements such as dead-lifts, squat and lunge variations, presses, and rows. These are the most effective for building muscle mass.
Research shows that working within 65 to 85 percent of your one-rep-max is most effective for achieving hypertrophy (increase in muscle size). Use a resistance that you can lift for eight to 10 repetitions.
Get more sleep
When you regaining muscle, they need 48 hours to recoup. A good night sleep is key to muscle recovery. Sleep is critical for allowing proper healing of the tissues when they are stressed. Aim for seven to eight hours per night. That will give your body time to repair muscle tissue and replenish your muscle's energy stores. Not enough sleep, the muscles may continue to break down without replenishing.
Watch Your Diet
One of the best ways to regain healthy muscle mass is good nutrition. Protein, carbohydrates and fat play a major role, so, eat more protein. Bars and protein powders are great add-ons to your diet, also an increase of vegetables, healthy fats, and fruits. Lean Beef should be a staple if you want to gain muscle mass, and whole eggs are a rich source of protein. Poultry, fish or beans provide quality sources of protein, whole grains, also provide some protein but may not be enough to meet dietary needs.
A healthy diet is necessary to give your muscles the building blocks to become stronger.
Use A High Quality Protein Powder
Replenishing muscle mass is achieved by following protein ingestion and a repeated exercise stimulus. Unbeknownst to many, Pearl Powder builds and replenishes lean muscle mass because of it's high protein content. Protein is composed of building blocks called amino acids which performs a variety of functions in the body such as building and maintaining healthy muscles when combined with diet and exercise. Getting enough protein is critical for muscle gain.
Aside from allowing us to move freely to perform everyday tasks, muscles play a pivotal role in boosting metabolism and the immune systems, as well as increasing bone strength and helping weight loss.
A study published in the Public Library of Science One journal found that low muscle mass may be an early predictor of diabetes, independent of body fat. In other words, it's possible that regardless of your body fat percentage, the less muscle you have the more likely you are to develop diseases such as diabetes.
Muscle mass is also essential for bone protection. The larger the muscles around our joints and bones, the less likely we are to injure them. This layer not only protects against breaks and dislocations but as our tendons and cartilage grow stronger with our muscles, we also become less susceptible to sprains and tears.
There is an array of health benefits that muscle mass offers.
Gaining muscle mass doesn't mean you must become a bodybuilder, but by adding protein to your diet, you are opening up not just great physical benefits and protections, but emotional well-being as well.
High Quality Pearl Powder is a complete protein, supplying all nine essential amino acids, and it's 100% safe and effective. Protein is an extremely important macro nutrient and that should be taken daily. If you're looking to up your muscle mass, try our high quality pearl powder today.
The Journal of Food and Drug Analysis, in vitro study exhibited, the protein and mineral content in pearl powder recorded maximum activity. The outcome of both in-vitro and in-vivo antioxidant activity also inferred that protein in pearl powder was a potent antioxidant and thereby prolonged the lifespan of C. elegans.