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Why is keeping muscles healthy important?
You can move freely and keep your body strong with healthy muscles. They help you have fun doing things like swimming, dancing, walking the dog, playing sports, and dancing. Additionally, they assist you in performing other daily and common chores like making the bed,
vacuuming the carpet, or mowing the lawn, which are not particularly pleasurable. Your joints will stay in good shape if you have strong muscles. If, for instance, the muscles surrounding your knee become weaker, you might be more likely to hurt that knee. Additionally, having strong muscles helps you maintain your balance thus, reducing your risk of falling.4
Why is protein important for keeping muscles healthy?
Proteins (which are made of amino acids) are the building blocks for the body’s cells and tissues. Proteins are made up of 20 different amino acids and their combinations.
Some amino acids can be made by the body, while others cannot. Essential amino acids are nine, such amino acids which the body cannot make on its own. Diet is the only way to get these.
Proteins that we take are broken down to amino acids which are required in many bodily processes, including the development and repair of tissues, maintaining immune function, and energy production.
Amino acids are used by the body for muscle protein synthesis (MPS), which is the primary factor in muscle growth, repair, and recovery after high intensity exercise. Muscle proteins, like other tissues in the body, are constantly degraded and rebuilt. A person must consume more protein than is broken down in order to maintain muscle health. This is frequently referred to as a net positive nitrogen balance as proteins are high in nitrogen.
When a person doesn’t get enough protein, their body tends to break down muscle to get the amino acids it needs to support the body’s functions and to keep more important tissues alive. This may result in a decline in strength and muscle mass over time which could lead to deterioration in muscle health.5
How much protein do you need to keep muscles healthy?
The ideal daily amount of protein a person should consume depends on a number of factors, including age, gender, level of activity, health, and other variables, when it comes to building muscle mass and maintaining muscle health.
To know more about exact amount of protein that you should take in order to maintain your muscle health, do not hesitate to contact your doctor or a registered dietician.4
References
1. Muscle Function: Effects of Aging. Available at: https://www.physio-pedia.com/Muscle_Function:_Effects_of_Aging; accessed on Nov 11, 2022.
2. Muscle. Available at: https://my.clevelandclinic.org/health/body/21887-muscle; accessed on Nov 15, 2022.3.
3. IMPORTANCE OF BALANCED DIET IN A HEALTHY LIFESTYLE. Available at https://www.narayanahealth.org/blog/importance-of-balanced-diet-for-a-healthy-lifestyle/; accesssed on Nov 15, 2022
4. Healthy Muscles Matter. Available at: https://www.niams.nih.gov/health-topics/kids/healthy-muscles; accessed On Nov 15, 2022.
5. How much protein do you need to build muscle? Available at: https://www.medicalnewstoday.com/articles/how-much-protein-do-you-need-to-build-muscle; accessed on Nov 15, 2022.