Nutrition to Gain Muscle Mass
Building muscle mass is not a goal for young people or athletes. On the contrary, gaining and maintaining muscle is essential at any stage of life, especially after the age of 50. During this period, the body experiences natural muscle loss, known as sarcopenia, which can lead to weakness, falls and loss of independence.
But there is good news: proper nutrition can be a great ally in building and maintaining muscle mass, ensuring strength, mobility and quality of life.
Why is gaining muscle mass so important?
As we age, muscle mass progressively decreases. Studies show that from the age of 40 onwards, we lose about 1% of muscle per year, and this loss intensifies after the age of 50.
Maintaining or gaining muscle is not just a question of aesthetics, but of health. See the benefits:
- Increases physical strength: Makes everyday tasks easier, such as climbing stairs or carrying objects.
- Prevents injuries and falls: Strong muscles protect joints and bones.
- Improves metabolism: More muscle helps burn calories, preventing weight gain.
- Supports bone health: Stimulates bone density and reduces the risk of osteoporosis.
Now that you understand the importance, let’s explore how nutrition can help you achieve these goals.
The Essential Nutrients for Building Muscle
1. Protein: The Building Block of Muscle
Proteins are made up of amino acids, which are essential for repairing and building muscle tissue.
High-quality protein sources:
- Lean meats (chicken, turkey, beef).
- Eggs.
- Fish rich in omega-3 (salmon, sardines).
- Milk and dairy products (such as Greek yogurt and cottage cheese).
- Plant proteins (beans, lentils, chickpeas, tofu).
2. Carbohydrates: Energy for Training
Carbohydrates provide energy for muscles to work and recover after exertion.
Healthy Carbohydrate Sources:
- Brown rice, oats, sweet potatoes and quinoa.
- Fruits, such as bananas, apples and oranges.
- Starchy vegetables such as pumpkin and beets.
3. Healthy Fats: The Extra Fuel
Fats help in the production of hormones important for muscle growth, such as testosterone.
Sources of healthy fats:
- Avocado, olive oil, nuts, chestnuts and seeds.
- Oily fish (such as salmon and tuna).
4. Vitamins and Minerals: The Body's Regulators
Micronutrients play crucial roles in muscle recovery and metabolism.
- Vitamin D: Helps with muscle strength and bone health.
Sources: Fish, eggs and sun exposure.
- Magnesium: Essential for muscle relaxation.
Sources: Spinach, seeds and almonds.
- Zinc: Supports muscle regeneration.
Sources: Red meat, seafood and whole grains.
5. Water: The Basis of Everything
Hydration is essential for proper muscle function. Dehydration reduces strength and can cause cramps.
Creating a Diet for Gaining Muscle Mass
It is essential to consult a professional before defining your diet. Here, I will share just a few suggestions.
1. Calculate Your Calorie Needs
To gain muscle mass, you need to consume more calories than your body burns. This excess calorie intake should come from healthy, nutrient-rich foods.
2. Spread Meals Throughout the Day
Spread your proteins, carbohydrates and fats over 4 to 6 meals a day to ensure a steady supply of nutrients to your muscles.
3. Include Protein-Rich Snacks
Examples:
- Greek yogurt with honey and nuts.
- Shredded chicken sandwich on whole wheat bread.
- Protein shake with banana and oats.
4. Prioritize the Post-Workout Meal
After exercise, your body is more receptive to nutrients. Combine carbohydrates and protein to optimize muscle recovery.
Example: Grilled chicken with brown rice and broccoli.
Common Mistakes When Trying to Gain Muscle Mass
1. Consuming excess protein: The body only uses the amount it needs, and the excess can be converted into fat.
2. Skipping carbs: Without enough energy, muscles can't grow.
3. Neglecting hydration: Lack of water impairs muscle performance and recovery.
4. Focusing only on supplements: Supplements are complements, not substitutes for a balanced diet.
How to Increase Muscle Mass Without Taking Risks
To gain more lean mass safely and effectively, it is essential to seek professional guidance, as increasing muscle mass needs to be done carefully so as not to overload the body. Consulting a specialist is essential to outline a balanced diet plan, adequate supplementation and physical exercise that respects the needs of your body.
Dr. Diogo Fagundes, an orthopedist and nutritionist based in Cabo Frio, in the Lagos Region, is ready to help you achieve your goals in a healthy and safe way. Combining his expertise in nutrition and orthopedics, he offers complete and personalized support. Schedule your appointment and find out how to gain lean mass in a balanced and sustainable way!
