Part 3: Improving Atrophied Muscles with Diet and Lifestyle Changes
1. Eat plenty of protein. A constant supply of protein is necessary for muscle growth. See the basic guidelines below for daily recommended protein intake based on your age and gender.
Adult men should eat about 56 grams of protein per day.
Adult women should eat about 46 grams per day.
Women who are pregnant or breastfeeding should eat at least 71 grams of protein per day.
Teenaged boys should eat about 52 grams a day.
Teenaged girls should eat about 46 grams per day.
Foods rich in protein include turkey breast, fish, cheese, pork loin, tofu, lean beef, beans, eggs, yogurt, dairy products, and nuts.
A nutritionist, personal trainer, or dietician might suggest something other than the recommended dose based on your condition, weight, and activity level.
2. Increase your carbohydrate intake. If you don't eat sufficient carbohydrates to fuel your body, it will start breaking down muscles instead. This can further aggravate the muscle atrophy in the affected area.
To build atrophied muscle, your carbohydrate intake should be at least 45 to 65 percent of your total calorie intake.
Try to select carbohydrates that are also full of fiber and do not have a lot of added sugars. These include fruits and vegetables, whole grains, plain yogurt, and milk.
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3. Eat good fats such as Omega-3 fatty acids. These good fats stop the breakdown of muscle by interfering with the inflammatory process.
Foods rich in omega-3 fatty acids include sardines, salmon, soybeans, flax seeds, walnuts, tofu, brussels sprouts, cauliflower, shrimp, and winter squash.
The recommended dose for omega-3 fatty acids is 1 to 2 grams daily.
4. Understand why stress is bad for your muscles. When the body experiences stress, it prepares to respond. This preparation is known as the fight-or-flight response. In this response, many hormone levels shoot up, including the stress hormone known as cortisol, which can break down muscle tissue during periods of prolonged stress.
Since stress cannot be completely eliminated in our lives, take steps to minimize it. Identifying the source of your stress can help you prevent it from occurring. You can also try stress-control techniques such as meditation or yoga. For specific suggestions, talk with a therapist, counselor, or mental-health professional about the stressors in your life.
5. Get enough sleep. When we sleep, our body builds and repairs muscles, so this is an important step to combat muscle atrophy.
Try to get seven to nine hours of sleep per day.
In this final section, I've explained how you can restore atrophied muscles with diet. If you follow everything I wrote in the 5 points.
Artemus Vazhui