Despite working out hard, why does muscle loss occur? There can be several reasons such as excessive exercise, protein deficiency, and sarcopenia. In this article, we will delve into the causes of muscle loss and ways to prevent it.
1. Excessive Exercise and Protein Deficiency
Muscle soreness often occurs after heavy exercise. This is because excessive exercise causes micro-tears in muscle fibers and tissues. This can lead to inflammation, which hinders protein synthesis in the body, making muscle growth difficult. The stress hormone cortisol also interferes with muscle synthesis and can lead to protein deficiency.
Muscle loss can occur if protein intake is insufficient. It’s crucial to replenish protein after exercise as it is a key component for muscle synthesis.
2. Muscle Loss in the Elderly and Menopausal Women
Muscle loss is more common in the elderly and menopausal women. Menopausal women experience a decline in calcium levels, leading to decreased bone density and making them more susceptible to osteoporosis and sarcopenia. As aging progresses, the rate of muscle loss accelerates. Even with sufficient exercise, slow muscle synthesis can lead to muscle loss.
3. Proper Exercise Volume and Nutrition
To prevent muscle loss, it’s important to regulate the amount of exercise appropriately. Strength training is recommended five times a week, for no more than two hours a day. It’s also beneficial to avoid working the same muscle groups every day by alternating the areas of focus.
Additionally, adequate protein intake is crucial. Adults should consume 0.8 to 1 gram of protein per kilogram of body weight. For those over 65, it is recommended to consume 1 to 1.2 grams. Foods rich in protein include eggs, beef, milk, nuts, and oily fish. Additional supplementation can be done with whey protein.
4. Importance of Hydration
Staying hydrated during exercise is also important. Loss of body fluid through sweat can impair blood circulation and reduce exercise effectiveness. It is recommended to drink about 300 ml of water 30 minutes to an hour before exercise, and 150 to 200 ml every 15 to 20 minutes during exercise. Balancing electrolytes with sports drinks can also be beneficial.
Conclusion
Today, we explored the causes and solutions for muscle loss. Prevent muscle loss and maintain healthy muscles through exercise, nutrition, and hydration!