PROTEIN IS THE KEY STRENGTH FOR MUSCLE GROWTH

1. PROTEIN IS THE KEY ELEMENT FOR MUSCLE GROWTH IN ELDERLY PEOPLE Building muscle mass is not a piece of cake. It requires proper diet, exercise, and supplementation- the three keys to make muscle growth happen. Maintaining muscle is harder as we age. Usually people start losing muscle around the age of and above 30. Physically inactive people are more at the risk of muscle loss. They can experience a 3 to 8% loss of lean muscle mass. The most common reason for this drop in muscle growth is lower testosterone levels in men and lower estrogen levels in women both the hormones that help in building muscles. Add to that, the changes in nerve and blood

2. cells and how protein gets converted into muscle tissue, are also important factors. All in all muscle loss is inevitable for elderly people, and easiest solution is to consume the best protein for muscle growth. THE FOUR ELEMENTS FOR MUSCLE BUILDING AVAILABLE IN ONE PROTEIN SUPPLEMENT There are four elements for muscle growth, increased diet, more protein, carb, and fat consumption. For your eases, all these elements can be fulfilled with just one supplement- the best protein for muscle growth. Let’s dive in into the four elements then. Eat More, Not Less The first tip for muscle growth is to eat more, not less. It’s a false assumption, a misconception that eating more will just make you fat. No, eating junk will make you fat, eating healthy in good quantity will help in muscle growth. When you try to build muscles, do not make the mistake of restricting caloric intake from a particular type of nutrient or restrict total calories at all. Muscle is the reservoir, the fuel to which your body will turn to when your calories are low. So, eat plenty in order to sustain muscle growth. Starving yourself will only decrease fat stores, and weaken the body. Elderly people who are up for exercising should take more food for having a calorie surplus. They should maintain a proper requisite of proteins, carbs, and fats, and eventually their body composition will improve over time. Eat More Protein

3. The next tip is to consume best protein for muscle growth. Dietary protein supplements offer the body all the essential amino acids for building new muscle tissue. Protein supplements are available in the form of tablets, powders, and bars. As the design of muscle building, and the capacity of manufacturing muscle changes in the elderly people, so does the need for protein. Since elderly people are mostly sedentary, they need minimum 0.36 grams of protein per pound of body weight. It can be increased to 0.55 to 0.77 grams of protein per pound, depending upon how much muscle growth do you need. Eat More Carbs Dietary carbohydrates are crucial for muscle growth. They provide the body with energy to carry out tough workouts. Carbohydrates also replenish the energy stored in the muscles in the form of glycogen. Eat More Fat The fourth element is fat, healthy fat of course. You need to maintain an appropriate amount of healthy fats so as to boost metabolism and maintain hormonal function. A low fat, or no fat diet becomes a hurdle in muscle growth.

4. WHAT DOES PROTEIN OFFERS TO OUR MUSCLES The best protein for muscle growth has all the above four elements in it: fats, carb, protein, and a fulfilling diet. Protein powder is seen as a superb nutritional supplement. Protein, as is known is the largest of all macronutrient. Being the building block of the human body, protein builds muscle, repairs tissue, and makes enzymes and hormones. Consumption of protein supplements balances your weight, and tone your muscles. Protein supplements are both dairy-based and plant-

5. based. Below is a list of the perks of the best protein for muscle growth: Muscle Building In context to muscle building, protein is significant. Protein makes up for around 10 to 35% of total calories for adults. The people who are building muscles with physical activity especially benefit from protein supplements, since it gives them a calorie surplus. Your aim should be for three servings of low-fat or fat- free dairy and three ounce-equivalents of protein foods each day. This will provide quality dose of protein to help you reach your muscle growth goal. Do eat grains, especially whole grains, as they provide protein. Carbohydrates The best protein for muscle growth offers a good amount of carbohydrates, which is important for fuelling your muscles. The reason is that carbs are partially converted to glycogen, which then leads to more energy stored in muscles. The energy helps to power your daily activities. Men and women need to source at least half of their calories from carbohydrates per day. Apart from protein supplementation, you can good quality carbohydrates food that provides dietary fiber, for instance whole-grain breads and cereals. A lot of dairy products such as milk and yogurt, also provide carbohydrates. Just go for low-fat or fat-free dairy foods and beverages so as to limit the sources of saturated fat. Fruits and vegetables are undoubtedly good options. Also, limit your meals and snacks plus avoid taking junk foods. Make sure not to take foods high in dietary fiber immediately before or during physical activity.

6. Fat The best protein for muscle growth offers fat, healthy fat. In case you don’t know, our body relies on fat for the sake of supplying energy to muscles during some types of activity. However, the need of fat constituency varies from person to person, and age to age. As a general rule, fat should constitute up 20 to 35% of your total calories. For the overall good health and muscle strength, try to take heart-healthy fats, because heart is the most important muscle of the human body. You should also include vegetable oils, like olive oil and canola oil and avocados in your daily diet. Recovery The best protein for muscle growth contributes to muscle recovery after a heavy activity. Protein supplementation not only helps to increase muscle mass but also repair damaged muscles and tissues. In fact taking up protein shakes is preferable as it speeds up the recovery from muscle soreness after exercise. Many studies have concluded that taking up protein supplements after a tiring activity will aid recovery in elderly people, reduce muscle damage and improve muscle performance and muscle protein synthesis. Added nutrition Lastly, the best protein supplements for muscle growth are wholesome in nature. They offer added nutrition in terms of amino acids, macro and micro nutrients, vitamins, and digestive enzymes. Since elderly people find it challenging to meet normal

7. nutrient amounts, hence it is must for them to take protein supplementation. Protein will also combat the risk of chronic diseases in elderly people in addition to muscle growth. Source Link: https://bit.ly/3yRMmUx Contact us: Email: info@nutritionwellnesscare.com Location: 6609 SE 47th AVE Portland Oregon 97206 https://nutritionwellnesscare.com/