Nutrition & Muscle Mass

Achieving and maintaining muscle mass and strength is a feat well-worth working for.  Becoming fit and healthy requires muscle building and strength training to work the major muscle groups of the legs, hips, back, chest, abdomen, shoulders and arms.  Taking the time to keep our muscles strong and healthy will result in improved overall health and well-being.

With age though, maintaining muscle mass becomes difficult.  At around age 30, we begin losing muscle resulting in a 3 to 8 percent reduction in lean muscle with each decade.  Part of the reason for this decline in muscle mass is dwindling testosterone levels in men and reduced estrogen levels in women.  Testosterone and estrogen help build muscle and as they begin their descent with age, muscle mass will atrophy.  Another change leading to muscle loss is the changes in nerve and blood cells and the body losing its efficiency at converting amino acids to muscle tissue.    

Fortunately, this scenario is not inevitable and it can be slowed down and reversed.  We may want to place all the emphasis on developing muscle mass and strength on regular resistance training exercises which are certainly key to building and keeping muscle.  But nutrition and careful food choices also are vital in amassing muscle.  When we fuel our bodies with good nutrition by following an eating pattern that includes well-balanced meals each day, this can go hand-in-hand spurring muscle growth along with weight training exercises. 

The macronutrients of protein, carbohydrates and fat all have a starring role in keeping your muscles maintained and strong.  Here’s a look at what each one can do:

Protein

Most men automatically think lots of protein is the key to getting and maintaining muscles.  Protein is important but not at the amounts some men may want to believe.  Research has shown that eating extra protein does not provide any additional benefit and in fact can be harmful.  It is recommended that protein should comprise anywhere from 10 to 35 percent of total calories for adults.

The Institute of Medicine recommends the following Recommended Dietary Allowances each day for protein based on activity levels:

·         Sedentary adult – 0.37 grams of protein per pound of body weight each day

·         Adult engaging in low- to moderate-intensity exercise – 0.45 grams of protein per pound of body weight each day

·         Adult engaging in light to moderate endurance training – 0.55 to 0.8 grams of protein per pound of body weight each day

·         Adult body builder – 0.64 –to 0.82 grams of protein per pound of body weight each day

·         Adults engaging in high intensity endurance training – 0.7 to 0.9 grams of protein per pound of body weight each day

Good sources of protein in common foods:

·         1 large egg – 6 grams

·         1 cup low fat milk – 8 grams

·         1 cup plain low fat yogurt – 12 grams

·         ½ cup low fat cottage cheese – 14 grams

·         2 tablespoons of peanut butter – 8 grams

·         1 cup quinoa – 8 grams

·         3 ounces of lean ground beef – 22 grams

·         3 ounces of skinless, baked chicken – 26 grams

·         3 ounces of grilled salmon – 21 grams

Carbohydrates

Carbohydrates are not to be shunned as they are a major source of energy for our muscles.  Carbs are partially converted to glycogen which is stored in muscles to be available for working out. About 50-60% of our calories each day should come from carbohydrates but not in the form of pizza, bagels, white bread or white rice.  Quality carbs are found in whole-grain breads and cereals, veggies, fruits, beans, and nuts are the best options for boosting strength training.

Fat

Fat is no longer to be feared (and it never should have been) but only if you are choosing heart-healthy fats.  These include cooking with extra-virgin olive oil or canola oil, choosing walnuts, almonds, pistachios, avocados, and fatty fish such as salmon, halibut, mackerel, sardines, and trout.

Fat is our most concentrated form of calories or energy (there are 9 calories per gram in fat compared to just 4 calories per gram in both protein and carbohydrates), and is necessary to supply energy to our muscles during activity.  Everyone has different fat requirements most of us should aim for 20 to 35 percent of our calories coming from fat. 

Putting it into practice

Everyone should strive to maintain their muscle mass throughout life.  Weight and resistance training are necessary but don’t forget good nutrition at the same time.  Feeding your body with a healthy balance of nutritious food containing the macronutrients it requires will boost your ability to build and strengthen muscle mass in years to come.