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How To Build Muscle Mass

muscle mass

Is it more difficult to maintain and build muscle beyond the age of 40/50 in men?

As we get older gaining muscle can often become more difficult, but not impossible.

There are a number of factors that contribute to the lower muscle mass in your body as you get older, one reason being that your body becomes less efficient in turning protein into fuel. 

What can you do to maintain muscle mass as you age (again relating to men)? 

One of the best ways to gain and retain muscle is to eat a high-protein diet. So, if your goal is to build muscle, you need to aim to eat more protein than other food groups.

The easiest way to do this is to reduce simple carbs to the lowest level you can and increase protein and complex carbs while staying within a healthy calorie allowance.

High protein foods include, almonds and pistachios, chicken, oats, Greek yogurt, broccoli, lean beef, soybeans and lentils. 

Another way to build lean muscle is to engage in strength training exercises. The benefit of strength exercises is that they have the power to boost bone density, burn calories, enhance memory, and even prevent conditions like osteoporosis.

Muscle growth occurs when you continually use your muscles. However, the growth process involves tiny stresses in your individual muscle fibres, which means it is important to perform these exercises safely to prevent the risk of injury.

Your body will then use the protein to repair the small tears in your muscles, and over time will cause muscle growth. It is important to note that recovery time after workouts increases as we grow older, and so does the potential for injury.

If you’re unsure of where to start Fitness apps like Freeletics offer training journeys such as the ‘Fit for Life’ Training Journey which is designed for people of any age, to master the basics of fitness, build strength and endurance for lifelong health and make you feel younger and more active.

The journey begins with low-intensity exercises and adapts your plan each week depending on your progress.