Here Is The Diet To Prevent Weakening Of Muscle Tissue

As humans age, muscle tissue weakens and stamina decreases. Even so, it does not mean we give up on the effects of aging. The good news, the strength of muscle tissue can be strengthened through the habit of undergoing a healthy diet. The human and animal body is formed from muscle tissue that makes it able to move. When age increases, the muscle tissue formed will also be reduced. At the age of 50, humans can lose about 1-2 percent of muscle mass each year, making the legs and arms weak and look thin and sagging. Not only with regular exercise, muscle tissue grows and is formed thanks to the support of proper energy-rich foods and adequate daily fluid consumption. The choice of types and ways to eat the following are expected to help you maintain healthy muscle tissue.

• The growth of muscle tissue can be supported by the consumption of lean meat as a source of amino acids, iron, and protein. Dark colored chicken meat provides up to three times more zinc nutrition and 25 percent more iron than white meat. Both of these substances are needed to strengthen the immune system. However, a protein expert doctor warns that consuming too much protein with the same intensity of activity can actually add calories so that it increases fat mass
• Make sure your plate is filled with one-third of fruits and vegetables, one-third of fat-free protein such as chicken and eggs, and another third of which are healthy carbohydrates, such as brown rice, whole-wheat bread, or pasta.
• Low-fat milk provides calcium, potassium, vitamin D, protein, and carbohydrates.
• A sports nutrition expert recommends chocolate milk as an energy restoring drink taken an hour after exercise to provide nutrition to muscle tissue. Eat 1-2 hours after exercise to restore body nutrition. Yogurt can also be tried if you experience lactose intolerance.
• Eating an egg a day is good for meeting daily amino acid needs. Some protein is sourced from egg yolks. So, do not remove the egg yolks because the lutein contained in it can maintain eye health.
• As a snack, raw or boiled beans without marinated can provide protein, good fats, vitamins, fiber and antioxidants that are good for the body.
• Whole grains are a good source of carbohydrates which also contain fiber, antioxidants, and vitamins.

Eat before exercising, especially carbohydrates. Carbohydrates meet energy needs and prevent protein from being used as an energy source. Even so, carbohydrate consumption should not be excessive because protein is still needed to increase strength and restore muscle tissue. In addition, protein also functions to produce hormones and the body's immune system. Twenty grams of protein is the recommended amount to stimulate daily muscle protein synthesis. This amount is approximately equivalent to two cups of milk. But the exact number of needs depends on each body weight. To get the maximum benefit, it is recommended to supplement the consumption of these nutrients with physical strength training at least 30-45 minutes twice a week. This exercise also plays a role in reducing the risk of muscle and joint injuries and preventing osteoporosis and most importantly, maintaining muscle strength to stay fit. You can consult a doctor further to find out how to get a fit body and slimming the body according to age.