lumen

Oct 28, 2024, 02:46 PM UTC

The hidden benefits of increasing your muscle mass

There's more to muscle mass than strength ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌

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The perks of building more muscle

Muscle mass is more than a reflection of physical strength. It plays a role in your metabolic health and ability to lose weight and keep it off, especially as you age.

Muscles are packed with mitochondria, your cells’ powerhouses. They’re also a main site for glycogen, the glucose you don’t use right away.

So, the more muscle you gain, the more mitochondria you’ll have. This helps you burn fat at rest and switch to carb burn when you need a quick boost of energy or support for your high-intensity workouts. Being able to easily switch between carb and fat burn is known as metabolic flexibility and has many health benefits like weight loss, improving body composition, and maintaining muscle mass.

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How to build and maintain muscle mass

Opt for weightlifting

Anaerobic workouts, like weightlifting, are typically high-intensity activities performed in short durations. They are effective for building muscle mass, strength, and improving overall body composition.

Measure your metabolism before resistance training

During high-intensity training, like weightlifting, your mitochondria prefer to use carbs for fuel. Measuring your metabolism before a workout helps you determine how to fuel up. If you’re burning fats, that’s a sign to eat some carbs to prevent muscle breakdown.

Eat adequate protein

The RDA of 0.8g of protein per kg of body weight is often misinterpreted as the optimal intake, when it is actually the minimum amount needed to prevent lean body mass loss. Higher intakes (1.2-2.0 g/kg/day) are recommended for physically active individuals.

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