What role does food play in increasing muscle loss?

Two important factors to increase muscle loss are exercise and nutrition. To maximize results from the gym, you need to pay attention to your diet. Tolering the wrong fat reduction menu will hinder you from achieving your workout goals.

1. Two stages of increased muscle loss

Increasing muscle loss is the desire of many people, helping to maintain a balanced and toned physique. To do this, many people in the gym begin to eat and exercise according to the bulking and cutting modes.

The discharge stage can last from months to years. In it, you need to follow a muscle gain menu that reduces fat rich in calories and proteins, combined with lifting weights to build as much muscle as possible.

The muscle tightening phase focuses on reducing as much fat as possible, while maintaining the muscle mass that developed during the previous stage of muscle discharge. At this time you need to make specific changes in your diet and exercise to reduce body fat, lasting for a period of 12-26 weeks.

2. Calories and nutrition in the fat-loss muscle gain menu

2.1. Calorie demand

In general, the diet of increased muscle loss is to increase muscle mass during the muscle discharge phase, and to reduce body fat during the muscle tightening phase. Therefore, you need to consume more calories in the early stages. The simplest way to determine the calorie needs you need is to balance at least 3 times a week and record what you eat using the calorie tracking app.

During the period of muscle discharge, experts recommend a 15% increase in the average calorie intake. For example, if you usually eat 3,000 calories a day, you should eat 3,450 calories a day (3,000 x 0.15 = 450) during the muscle discharge phase.

When switching to the muscle tightening stage, you need to reduce the average calorie intake by 15%, or 2,550 calories per day. You will have to adjust your calorie intake each month to match your current weight.

In both stages, it is not recommended to lose or gain more than 0.5 – 1% of body weight per week. This ensures you do not lose too much muscle during the discharge phase or gain too much fat during squeezing.

Low testosterone levels can increase excess body fat

Increased muscle loss fat needs to consume more calories

2.2. Multi-nutrient ratio

After having established the right number of calories, you can determine the percentage of multi-nutrients, between proteins, carbohydrates and fats. Unlike caloric demand, this ratio will not change in both the discharge and muscle tightening stages. Proteins and carbs contain 4 calories per gram, while fat contains 9 calories per gram.

Experts recommend receiving:

  • 30 – 35% of calories from protein;
  • 55 – 60% of calories from carbs;
  • 15 – 20% of calories from fat.

3. Diet increases muscle loss fat

3.1. Goal

In addition to exercising in accordance with the program set by the coach, you also need to focus on your fat-loss diet. Careful eating planning not only helps fitness people achieve their workout goals, but also keeps their health strong.

In addition, following a healthy fat reduction menu, including a lot of "supernutrient" dishes from all food groups, in appropriate quantities, also has the ability to significantly reduce the risk of chronic disease, bringing many health benefits.

3.2. protein

The most important nutrient in a healthy fat loss muscle gain diet is protein. Muscles are made from protein, if there is no protein, most of the excess calories in the body are fat. Studies show that a protein-rich diet causes many excess calories to transform into muscle.

Like exercise, diet is an important part of the goal of increasing muscle loss. Eating the right foods in the right amount will provide the muscles with the necessary nutrients, promote the recovery process after the workout, while growing larger and stronger. On the contrary, the wrong consumption of food or insufficient quantities will not bring good results.

The foods that you eat do not need to change between the stage of muscle discharge and muscle tightening, usually you just need to adjust the serving accordingly. Items that should be on the fat-loss muscle-loss menu include:

  • Meat, poultry and fish: Beef tenderloin, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia and cod;
  • Milk: Yogurt, fresh cheese, low-fat milk and cheese;
  • Cereals: Bread, cereals, crackers, oatmeal, quinoa, popcorn and rice;
  • Fruits: Oranges, apples, bananas, grapes, pears, peaches, watermelons and berries;
  • Fruits: Potatoes, corn, chickpeas, chickpeas and cassava;
  • Vegetables: Broccoli, spinach, lettuce, tomatoes, cucumbers, zuishes, asparagus, peppers and mushrooms;
  • Nuts: Almonds, walnuts, sunflower seeds, chia seeds and flaxseeds;
  • Legumes: Chickpeas, lentils, kidney beans, black beans and pinto chrysanthemums;
  • Oil: Olive oil, flaxseed oil and avocado oil.

3.3. Food Supplements

Many exercise people also take additional foods, including:

  • Whey protein: Consuming whey protein powder to increase muscle loss fat is an easy and convenient way to increase protein content;
  • Creatine: Creatine provides muscles with the necessary energy source, in which creatine monohydrate is most effective;
  • Caffeine: Caffeine reduces fatigue and helps you work harder. This substance is found in sports drinks, coffee or tea;
  • Vitamins and minerals: It can be useful if you are limiting calories and making efforts to reduce fat during the muscle squeeze phase.

Supplementing protein in the form of muscle-boosting whey protein milk can also be useful if you are unable to consume enough protein-rich foods in your diet. It is also advisable to avoid or limit alcohol, sugary sweet foods and fried dishes.

What do you know about whey protein?

Whey protein helps increase muscle fat loss

4. Lifting weights and improving strength

To improve fitness and health, you can start with simple cardio exercises, focusing mainly on burning calories and reducing excess fat.

Next, lifting weights is a way to ensure the calories that load you in from a fat-loss diet will go to the muscles instead of the fat cells. It is recommended to go to the gym and lift weights from 2-4 per week, try to gradually increase the weight and prolong the strength over time.

If you're a beginner, train with a trained coach for better support. People with bone diseases or any medical problems should consult a doctor before starting a workout.

Each person's body will have a certain weight level, so the desire to increase muscle loss will be difficult. In most cases, you need to try to strictly adhere to the diet of increased muscle loss, combined with intense exercises. Weight changes in general, or increased muscle loss in particular, are a long-distance "marathon". This means that you have to persevere for a long enough time if you want to achieve your goal of success.

Not only famous for its state-of-the-art facilities in the medical examination and treatment process, but at Share99 International Health Hub, there is also a team of doctors who have operated on many difficult and complex cases. Especially, doctors are willing to listen, advise and treat diseases as well as advise on nutrition, good food for all ages according to each customer's unique needs.

Customers can directly go to Share99 Health System nationwide for examination or contact the hotline here for assistance.

Source: healthline.com

SEE MORE:

  • Glutathione: Benefits and Risks
  • Who has a herniated disc should and should not practice what sports?
  • Effective, toned butt exercises

About: John Smith

b1ffdb54307529964874ff53a5c5de33?s=90&r=gI am the author of Share99.net. I had been working in Vinmec International General Hospital for over 10 years. I dedicate my passion on every post in this site.

RELATED POSTS:

Leave a Comment

0 SHARES
Share
Tweet
Pin