Victor Forge
Maintaining muscle mass is essential for supporting our bodies in everything we do, from sitting upright to carrying groceries to exercising. While it is natural to lose some muscle mass as we age, certain factors can accelerate this process, such as an aggressive calorie deficit diet. To maintain muscle mass, it is crucial to adopt a well-balanced diet rich in protein, complex carbs, healthy fats, and fiber. Additionally, incorporating resistance and endurance exercises into your routine can effectively preserve and enhance muscle strength. Consulting with a registered dietitian and a personal trainer can help you develop a personalized plan to achieve your muscle maintenance goals while optimizing fat loss.
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What You'll Learn
Eat enough protein
Eating enough protein is essential to maintaining muscle mass. Protein is the building block of muscle tissue, and consuming adequate amounts helps maintain muscle and promotes muscle growth and repair. The recommended daily protein intake is 0.8 grams of protein per kilogram of body weight. However, individuals who exercise regularly or are looking to add lean muscle mass may require a higher protein intake, ranging from 1.2 to 2 grams of protein per kilogram of body weight.
The amount of protein you need depends on various factors, including your weight, activity level, age, and health status. For example, older adults may need a slightly higher protein intake, as they are more prone to muscle loss. Additionally, the type and intensity of your physical activities can impact your protein requirements. If you engage in resistance training or strength training, your protein needs may be higher.
To ensure you are eating enough protein, choose high-quality protein sources and distribute your protein intake evenly throughout the day. Consuming protein at each meal and during snack times helps provide your body with the amino acids necessary for building and repairing muscle. Aim for about 30 grams of protein at each meal and 8 to 15 grams during snack times.
Some high-quality protein sources include lean animal meats, beans, tofu, and lentils. Animal proteins contain all the essential amino acids, making them complete proteins. However, not all plant-based proteins are incomplete proteins, and they can still be beneficial for building and maintaining muscle mass.
In addition to a sufficient protein intake, it is important to note that maintaining muscle mass also involves other factors such as overall calorie intake, exercise regimen, sleep, and stress management techniques.
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Do resistance training
Resistance training is one of the most important factors in maintaining muscle mass, especially when you're losing weight. The best type of exercise to build muscle is strength training, although cardiovascular activity can also be beneficial.
According to Physical Activity Guidelines for Americans 2015–2020, adults should engage in muscle-strengthening exercises that involve all major muscle groups at least twice weekly. A 2019 review found that resistance training with three weight sets was more effective than one set, but a one-set resistance program also yielded benefits.
When you begin resistance training, start with light weights and gradually increase the weight or resistance level. You should also focus on correct form, breathing techniques, and controlled movement. You can try strength exercises such as lifting weights, squats, crunches, and push-ups. Lifting weights should be done at a seven-second tempo: three seconds to lift the weight, a one-second pause, and three seconds to lower it. You should use enough weight so that the last few reps are a challenge. If you can't lift the weight at least eight times, use a lighter weight. When you can comfortably perform eight reps, increase the weight.
It's important to allow enough time for recovery between resistance training sessions. Research suggests it could take 48 hours for muscles to fully recover. Recovery doesn't mean remaining sedentary, though. Instead, try scheduling your resistance training sessions so you focus on specific muscle groups. For example, you could split your workouts into upper body and lower body.
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Avoid large calorie deficits
When trying to maintain muscle mass, it is important to avoid creating too large of a calorie deficit. While a calorie deficit is necessary for weight loss, a large deficit can lead to muscle loss. This is because muscle is a source of energy, and when the body is in a large calorie deficit, it will use muscle as fuel.
To avoid this, it is recommended to keep the calorie deficit to around 20-25% of your TDEE (Total Daily Energy Expenditure). This can be achieved by reducing calorie intake by 300-500 calories per day, which will promote steady fat loss without drastic cuts that can lead to muscle loss and other health issues.
It is also important to ensure adequate protein intake when in a calorie deficit. Protein is essential for repairing and rebuilding muscle, and the greater the calorie deficit, the higher your protein intake should be to prevent muscle loss. It is recommended to consume 1.2 to 1.6 grams of protein per kilogram of body weight, or approximately 100 grams of protein per day for a 150-pound person.
In addition to diet, resistance training plays a crucial role in maintaining muscle mass. By focusing on resistance training and adequate protein intake, the loss of muscle mass can be mitigated. It is also important to allow for adequate recovery between workouts, as this helps prevent fatigue and promotes muscle recovery and growth.
Finally, it is recommended to cycle your calories every few months. This means eating at maintenance or slightly above for a period of time before returning to a calorie deficit. This gives the body a chance to recover and rebuild muscle mass before breaking it down again.
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Eat complex carbs and healthy fats
Complex carbohydrates and healthy fats are essential components of a muscle-building diet. Carbohydrates are often misunderstood in the fitness world, but they are crucial for providing the body with energy to get through muscle-building workouts, especially high-intensity ones. Complex carbs are also rich in fibre, vitamins, and minerals, and they help regulate digestion, maintain balanced blood sugar levels, and promote satiety.
Some examples of complex carbs include whole grains like quinoa, lentils, pumpernickel, and rye. For instance, a medium-sized bagel, which is a concentrated source of carbohydrates, has 40-50 grams of carbohydrates and makes for an easy snack. Other complex carb options include mashed potatoes, pasta, and white rice.
Healthy fats are also important for muscle building and can be obtained from sources like olive oil, avocados, nuts, eggs, and fatty fish like salmon, tuna, and herring. These foods are rich in omega-3 fatty acids, which play an important role in muscle health and can help build muscle mass. Additionally, replacing saturated fats with healthy fats like avocados can help lower LDL cholesterol, reducing the risk of heart disease.
It is important to note that the amount of carbohydrates to consume depends on individual needs. A general guideline is to start with one gram of carbs per pound of body weight for fat loss and two grams per pound for muscle gain. It is also recommended to pair complex carbs with protein after a workout to optimise muscle growth.
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Stay hydrated
Staying hydrated is essential for athletes and anyone looking to maintain muscle mass. Water is the most basic and affordable form of hydration. It is recommended to drink water throughout the day, not just when you are thirsty or before a workout. In fact, by the time you feel thirsty, your body is already dehydrated.
Drinking enough water is important for optimal body function and muscle health. Water facilitates the transport of nutrients such as amino acids and glucose to muscle cells, which is vital for muscle repair and growth. Dehydration hampers the delivery of these nutrients, affecting muscle growth and repair. Even a 2% loss in body fluid can reduce endurance capacity and energy metabolism, hindering your ability to build and maintain muscle mass.
To stay hydrated, it is recommended to drink a glass of water as soon as you wake up, and to continue drinking water throughout the day. You can also eat foods that are high in water, such as watermelon, oranges, cucumbers, and celery, which count towards your total fluid intake. Sports drinks can also help you stay hydrated, especially during intense or long-duration workouts. However, be mindful of the high sugar content in some sports drinks, which can add calories and increase the risk of obesity if overconsumed.
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Frequently asked questions
Losing weight and maintaining muscle mass is a challenging process known as body recomposition. It requires dedication, planning and hard work. It's important to eat a well-balanced diet that meets your nutritional and energetic needs. Research shows that eating a high-protein diet can help preserve lean muscle mass during weight loss. It's also important to do resistance training, which has been shown to increase muscle mass and decrease body fat.
It's important to eat enough protein, choosing high-quality sources and distributing it evenly throughout the day. Lean food sources of protein include eggs, chicken, fish, lean cuts of beef and pork, tofu, beans and lentils. Complex carbs and healthy fats can also help you feel full and give you energy to prevent fatigue and muscle loss.
Experts recommend spreading your protein intake throughout the day and aiming for 1.2 to 1.6 grams of protein per kilogram of body weight. For a 150-pound person, this translates to about 102 grams of protein per day.
