Northville Prompt Weight Loss
Muscle is harder to build and maintain as men reach adulthood.
This is due to lower testosterone levels, the hormone that helps build muscle. A male’s testosterone level peaks between ages 16 and 18 and evens out when he is in his 20s. For adult men, regular resistance training exercises are key to building and keeping muscle. Results can be seen quickly after starting to strength train; the activation of new muscle fibers makes muscles look bigger in no time.
Good nutrition supports strength building. A calorie-controlled meal plan of five to six small meals per day fuels muscle growth: fruits, vegetables, whole grains, lean protein, low-fat or fat-free dairy products, beans, nuts, fish, vegetable oils and plenty of water. Protein, carbohydrates and fat play a major role, as does getting enough calories throughout the day. Men wanting to add muscle mass need at least 200 extra calories per day.
Protein and Muscle Building
The belief that more protein is better for muscle building is not necessarily true. When building muscle, protein needs go up to 1.4 to 1.8 grams per kilogram of body weight per day (or 15 percent to 20 percent of your daily calories). But research shows eating more protein than this amount doesn’t have a benefit.
Keeping muscle mass requires a lot less protein than building new muscle. For an adult male to keep muscle mass, he needs between 0.5 to 1.0 grams per kilogram of body weight per day; this is within the same range as the needs of a sedentary adult (0.8 grams per kg body weight per day) ...Read More
From Oli G
To Learn More about Oli Geagea MS Dietitian and receive nutritional
support go to www.promptweightloss.com
