As the years pass, the body loses efficiency and it becomes increasingly difficult to build muscle mass and lose fat. Muscles tend to grow after the age of 30 and are essential for healthy aging, but with some tips, it is possible to enhance results.
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Can’t gain muscle mass? Nutrition expert shares common mistakes with us
Nutritionist Fulvia Hazarabedian and technical specialist Tatiana Roberta, both from Bio Ritmo Academia, teach you how to gain more mass. looks:
5 ways to gain muscle mass after the age of thirty
1. Optimal protein consumption
Proteins affect tissue repair and growth. Fulvia explains that the minimum daily consumption ranges from 1.6 grams to 2.4 grams per kilogram of weight. In other words, a person weighing 72 kg should eat between 115.2 to 172.8 grams of protein per day.
2. Calcium in the appropriate amount
Calcium is important for strong bones, good functioning of the nervous system, and muscle contractions. The daily requirement varies according to age.
Check out other tips in the report from SportLife, a partner Capitals.
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