Table of contents:
- What are the consequences if we shrink muscles?
- How to prevent and minimize muscle mass loss?
- 1. Eat protein at every meal
- 2. Do not skip the consumption of vegetables and fruit
- 3. Increase the intensity of exercise
- 4. Meet the need for relaxation and sleep time
- 5. Avoid alcohol consumption
- 6. Adopting a low sugar diet
Skeletal muscle is a component of the body which is very important for daily activities. Decreased muscle function is generally due to loss of muscle mass (atrophy), as happened in the case sarcopenia in elderly individuals. However, it can also be experienced by adults so that the impact of the loss of muscle mass can occur early.
What are the consequences if we shrink muscles?
Skeletal muscle is the main limb that actively moves the body frame, so that the size or size of the muscle mass will affect the energy generated for individuals to carry out activities. Sufficient muscle mass is also needed to maintain body balance by maintaining individual posture.
The loss of muscle mass in the long term will cause the individual's body to become unbalanced, this is indicated by the presence of too small a part of the body, especially in the leg muscles that are not strong enough to support body weight. In less time, a person who loses muscle mass will also feel weak and more prone to fatigue.
Decrease in muscle mass generally occurs after individuals enter their 30s or 40s, but lifestyle has a big enough role in triggering muscle shrinkage, such as physical activity habits and eating patterns.
How to prevent and minimize muscle mass loss?
Here are some ways to maintain muscle mass and minimize muscle mass loss.
1. Eat protein at every meal
Protein is known as a nutritional substance that plays a role in the regeneration of damaged cells, including muscle cells. But did you know if the time you eat it will affect the benefits of protein itself?
One of the studies by Paddon-Jones is published on The Journal of Nutrition shows that individuals who consume 90 grams of protein sources evenly every three meals have better muscle growth, compared to individuals who consume 90 grams of higher protein sources at one time or only at dinner.
This shows that meeting protein needs according to the right time is more effective than meeting protein needs based on the amount alone. In addition, types of animal and vegetable protein can also be consumed alternately. But don't skip the essential amino acids found in animal-sourced foods.
2. Do not skip the consumption of vegetables and fruit
In addition to nutrition for muscle cell regeneration, the body also needs nutrients to maintain health and muscle mass. This is found in green vegetables and brightly colored fruits because they are rich in minerals such as potassium and magnesium which are needed to maintain muscle mass. In addition, these vegetables and fruits also have antioxidants that can protect muscle fibers from the effects of free radicals.
3. Increase the intensity of exercise
As muscle mass and strength increase, the progress or development of intensity in exercising is needed to maintain muscle mass. This is because the muscles will only respond to heavier training loads to be able to grow, on the other hand, lighter intensity until stopping exercise will reduce muscle mass.
If you are already exercising regularly, try endurance training that starts to focus on specific muscles, such as the legs, waist, stomach, chest and shoulders. Then slowly increase the frequency and intensity of the exercise.
4. Meet the need for relaxation and sleep time
Relaxation or rest time to relax is necessary, especially after you have finished activities and exercising. This is because resting the muscles will give them time to regenerate and grow optimally. Meanwhile, enough sleep, or about seven hours for adults, is needed by the body to produce growth hormone which also plays a role in maintaining muscle mass.
5. Avoid alcohol consumption
Alcohol consumption can impact muscle recovery after activity or exercise. According to Matthew Barnes, Ph.D from Massey University in New Zealand (as reported by the Prevention website) alcohol can interfere with the production of new muscle protein and can also affect the repair and strengthening process of muscle fibers.
6. Adopting a low sugar diet
A diet high in sugar is one of the causes of increased blood sugar levels and causes insulin resistance or insulin receptor restriction. When the lack of sugar or glucose is absorbed, the body becomes deficient in amino acids and glucose so that to meet its needs, muscle cell catabolism occurs, which is a storage place for protein and glucose reserves as a result, causing a decrease or loss of muscle mass.
Therefore, avoid consuming liquid sugar or added sugar from processed foods too often. Instead, choose healthier carbohydrate sources such as whole grains and prioritize the consumption of fresh fruit over preserved fruit.
