4 Important keys in building muscle & bull; hello healthy

Are you looking to build and increase muscle mass? You can follow these tips.

1. Do physical exercise at least 2 times a week

The American College of Sports Medicine recommends building your body muscles at least doing regular physical exercise twice a week. A study reported in the Journal of Applied Physiology found that muscle mass increased by 0.2% every day since 20 days of physical exercise. Muscle mass building also depends on age, at least the average person will lose 2 to 3 kilograms of muscle mass between the ages of 35 and 50 years.

Every reduced muscle mass, then you will lose the body's ability to burn calories 35-50 calories per day, meaning that if you lose 3 kilograms of muscle mass when you are 50 years old, your body has decreased ability to burn 50 calories per kilogram, so you must avoid foods that contain 350 calories per day so as not to become overweight.

2. Consume adequate amounts of protein at the right time

The body uses protein to carry out various body functions, such as muscle function, muscle strength, immune system, bones. A recent study found that consuming the right amount of protein at the right time not only has a good impact on health but will also increase muscle mass building and weight loss. Eating sufficient protein as needed while you are carrying out a weight loss program will minimize muscle mass loss and maximize fat burning.

Protein is the main nutrient needed in protein synthesis. Protein synthesis is the process by which the protein that we previously obtained from food is converted into muscle tissue. Protein synthesis is like a lamp, which can be switched on or off. With 20 to 25 grams of protein, the lamp can light up. The more protein you eat, the less the lights will turn on.

However, a study in the Journal of Nutrition shows that increasing muscle tissue can be done by eating a protein that is good bioavalibity and regularly eaten at every meal. Bioavailability is the ease with which the body can digest and absorb protein, the better the bioavailability, the faster and better the absorption of protein will occur. Protein is contained in a wide variety of food ingredients, such as staple foods, animal and vegetable source foods, vegetables and fruit. However, the protein with the best bioavailability is protein derived from animal food sources.

In the study, protein synthesis was 25% higher in people who consumed 30 grams of protein at each of their meals, compared to those who ate the same amount of protein but only ate it once a day.

In the Journal of Applied Physiology, proves that people who consume 20 grams of protein 6 times a day can lose fat and increase muscle mass in the body, even if they don't do strenuous physical activity even once. Meanwhile, in the American Journal of Clinical Nutrition, researchers found that taking protein supplements while doing physical exercise can increase about nearly 1 kilogram of muscle mass. So the ideal is if you eat a high protein diet two or three hours before doing physical exercise and two or one hour after doing exercise.

3. Carbohydrates are muscle fuel

Carbohydrates are nutrients that function as fuel for the body, when you do physical activity or exercise, make sure that your carbohydrate needs are fulfilled. Carbohydrates are converted into glycogen by the body, which is the source of energy for the body's muscles. We recommend that you choose low-fat carbohydrates such as whole wheat bread and cereals.

4. Fat is also needed in building muscle

Fat is also needed when doing physical activity. Fat serves to supply energy to muscles during exercise. The amount of fat needed is at least 15 to 25% of total calorie needs in one day. Choose foods that are high in unsaturated fats such as walnuts, olive oil, avocado, almonds, salmon, and sardines.