{"id":25087,"date":"2020-06-19T10:37:55","date_gmt":"2020-06-19T14:37:55","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=25087"},"modified":"2020-07-20T10:21:14","modified_gmt":"2020-07-20T14:21:14","slug":"8-ways-to-combat-muscle-loss-when-youre-working-out-less","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/8-ways-to-combat-muscle-loss-when-youre-working-out-less\/","title":{"rendered":"8 Ways To Combat Muscle Loss When You\u2019re Working Out Less"},"content":{"rendered":"<p>Whether you\u2019re lacking equipment or motivation, chances are that current events have slowed down your exercise routine. And, as you might expect, working out less can cause you to lose both muscle mass and strength\u2014which isn\u2019t ideal for your metabolism, bone density, mobility, and overall health, especially as you get older.<\/p>\n<p>\u201cAs we age, resistance training, in particular, is more helpful for preserving bone density and muscle mass, since the regular stress reminds the body it is important\u00a0to prioritize keeping these structures strong,\u201d says <a href=\"https:\/\/kellyjonesnutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Kelly Jones, MS, RD, CSSD, LDN<\/a>.<\/p>\n<p>That said, there are a few ways you can combat muscle loss when you\u2019re training less. These eight helpful tips will limit your muscle loss and keep your body strong despite a shift in routine.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/get-gains-back-fast\/\" target=\"_blank\" rel=\"noopener noreferrer\">How To Get Your Gains Back After A Long Gym Hiatus<\/a><\/strong><\/p>\n<h2><strong>1. Consume Protein<\/strong><\/h2>\n<p>Your most important move for preventing muscle loss is consuming enough <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-powders\/N-cp99j4\">protein<\/a>, says Jones.<\/p>\n<p>Next comes spreading that intake throughout the day&#8217;s meals and snacks. \u201cIf trying to maintain muscle while training less, I tell my athletes and active clients to keep protein intake around 1.8 to 2.5 grams per kilogram of body weight per day,\u201d Jones says. (That equals 0.8 to 1.1 grams per pound of body weight.) For a 150-pound person, regardless of gender, this comes out to between 82 and 135 grams\u00a0of protein per day.<\/p>\n<p>\u201cI also advise them to eat four to five times per day\u2014and to split their total protein intake into similar amounts each time they eat, as this is\u00a0shown to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24477298\/\" target=\"_blank\" rel=\"noopener noreferrer\">maximize muscle repair<\/a> and growth,\u201d she adds.<\/p>\n<p>Lean beef, poultry, and other meats, as well as fish (like salmon) are the best sources of protein. However, tofu and soy, beans and legumes, nuts and seeds, and even higher-protein grains and veggies (like quinoa and broccoli) provide a boost.<\/p>\n<p>If you\u2019re not getting enough protein via food alone, add a complete protein supplement (that contains all nine essential amino acids) into your routine. \u201cWhile <a href=\"https:\/\/www.vitaminshoppe.com\/c\/whey-protein\/N-cp99j5\">whey<\/a> is popular, blended <a href=\"https:\/\/www.vitaminshoppe.com\/c\/plant-based-protein\/N-cp99j6\">plant proteins<\/a> are also a great option,\u201d Jones says.<\/p>\n<h2><strong>2. Amp Up Leucine<\/strong><\/h2>\n<p>Leucine is an essential amino acid shown to trigger muscle protein repair after exercise, Jones says. Getting enough of this amino can help ward off muscle loss.<\/p>\n<p>Animal sources tend to offer more leucine, with dairy (specifically whey protein), tuna, and chicken breast standing out as some of the top options, says Jones. That said, plant proteins such as tofu and pea protein isolate are also rich in leucine.<\/p>\n<p>When you <em>do<\/em> work out, make sure your post-workout recovery meal or snack contains two or three grams of leucine. \u201cThis can be achieved by two-thirds a cup of tofu, three to four ounces of tuna, salmon, or chicken, or two cups of milk,\u201d Jones says. \u201cIn supplement form, this could be one serving of whey or pea protein isolate.\u201d<\/p>\n<h2><strong>3. Get Healthy Fats, Too<\/strong><\/h2>\n<p>Eating enough healthy fats, like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/omegas\/N-cp99ib\">omega-3 fatty acids<\/a> (which are found in nuts like walnuts and fish like salmon), can also support muscular health and function, says Jones.<\/p>\n<p>\u201cWhether you\u2019re training heavily or working out less, maximize protein and healthy fat intake,\u201d she says.<\/p>\n<p>Salmon, whether fresh or canned, is an excellent option, as is tuna. \u201cHowever, it&#8217;s best to choose skipjack or chunk light tuna, rather than albacore, yellowfin, or ahi, since those are higher in mercury,\u201d Jones warns.<\/p>\n<p>Stick with low-mercury options and you\u2019re safe to load up on omega-containing seafood every day. If you want more personalized seafood recommendations based on your weight, age, sex, and health, check out the <a href=\"https:\/\/www.ewg.org\/research\/ewgs-good-seafood-guide\" target=\"_blank\" rel=\"noopener noreferrer\">Environmental Working Group&#8217;s Consumer Guide to Seafood<\/a>.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-long-it-takes-to-lose-and-build-back-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">How Long Does It Take To Lose (And Build Back) Muscle<\/a><\/strong><\/p>\n<h2><strong>4. Move Every Day<\/strong><\/h2>\n<p><span style=\"font-size: 1rem;\">Even though you\u2019re not formally working out as much right now, you should still move your body daily.<\/span><\/p>\n<p>\u201cIt sounds obvious, but when you don\u2019t move your muscles regularly, you\u2019re likely to experience muscle atrophy,\u201d says trainer Caleb Backe, C.P.T., wellness expert for <a href=\"https:\/\/www.mapleholistics.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Maple Holistics<\/a>. \u201cThis can be mild or severe, but even the mildest cases are a form of muscle loss and weakness.\u201d<\/p>\n<p>With this in mind, ensure that you move daily\u2014whether it\u2019s taking a walk, cleaning the house, or taking the stairs instead of the elevator. \u201cThis is supported by <a href=\"https:\/\/www.hhs.gov\/fitness\/be-active\/physical-activity-guidelines-for-americans\/index.html#:~:text=For%20substantial%20health%20benefits,%20adults,or%20an%20equivalent%20combination%20of\" target=\"_blank\" rel=\"noopener noreferrer\">recent health guidelines<\/a> that suggest as little as 10 minutes of daily movement can be beneficial for overall health,\u201d Backe says.<\/p>\n<h2><strong>5. Increase Your Vitamin D<\/strong><\/h2>\n<p>Although <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-d\/N-cp99i2\">vitamin D<\/a> is most commonly associated with optimizing mood and immunity, it can also help to slow muscle loss, says Jones. Skeletal muscles contain vitamin D receptors and athletes who are deficient may experience muscle weakness\u00a0and losses in strength and power.<\/p>\n<p>\u201cAthletes are often recommended to have higher vitamin D levels than the general population,\u201d explains Jones.<\/p>\n<p>Those who regularly eat fatty fish, vitamin D-fortified milk, eggs, and UV-treated mushrooms are more likely to have adequate vitamin D levels, Jones says. However, supplementing with 5,000 IU of vitamin D can help boost low levels, which can then be maintained with daily supplementation of 1,000 to 2,000 IU per day.<\/p>\n<p>If you\u2019re concerned about your vitamin D levels, speak to your doctor about how to incorporate <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/vitamin-d-foods\/\">D-containing foods<\/a> and supplements.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<h2><strong>6. Increase Your Magnesium<\/strong><\/h2>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/c\/magnesium\/N-cp99i6\">Magnesium<\/a> not only boosts energy levels, but can also prevent muscle cramps and ensure your muscles stay healthy, too.<\/p>\n<p>\u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5622706\/\" target=\"_blank\" rel=\"noopener noreferrer\">Research<\/a> has shown that\u00a0magnesium supplementation may support strength in elderly populations,\u201d Jones says. \u201cBut I mostly recommend magnesium supplements to athletes who feel they aren&#8217;t recovering well despite adequate intake of total calories, carbs, and protein,\u201d she explains.<\/p>\n<p>What\u2019s more, research has shown that magnesium supplements\u00a0may <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4799816\/\" target=\"_blank\" rel=\"noopener noreferrer\">reduce oxidative damage<\/a> from exercise. Work on eating magnesium-rich foods such as spinach, nuts, beans, and whole grains regularly\u2014and speak with your doctor or a dietitian about supplementing.<\/p>\n<h2><strong>7. Try High-Intensity Movements<\/strong><\/h2>\n<p>When hour-long workouts are just not in the cards, short bursts of high-intensity training will give you the most bang for your buck, says Backe. With HIIT, you spend less time working out but put in an all-out effort to maximize calorie burn while building strength and toning up your muscles.<\/p>\n<p>One way to up the intensity of your usual workout: Incorporate more explosive, plyometric moves. Think squat jumps instead of squats and split jumps instead of lunges, Backe says.<\/p>\n<h2><strong>8. Eat Enough Calories<\/strong><\/h2>\n<p>Though you\u2019re working out less these days, don\u2019t start slashing calories. This will just lead to greater muscle loss, Jones says.<\/p>\n<p>\u201cIn order to maintain muscle mass, strength, and function, it&#8217;s important to eat enough energy each day,\u201d\u00a0 Jones says. \u201cIt&#8217;s not a good time to cut calories or carbs, as <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4672013\/\" target=\"_blank\" rel=\"noopener noreferrer\">research<\/a> shows that an\u00a0energy deficit will target muscles, not just fat.\u201d<\/p>\n<p>Aim for balanced meals and snacks that are high in fiber and contain a balance of carbohydrates, protein, and healthy fats to help you feel satisfied\u2014and limit the mindless snacking between meals. \u201cThen you can be more confident eating when you&#8217;re hungry and stopping when full,\u201d Jones explains. And that will help you maintain that hard-earned muscle.<\/p>\n<p><b><span class=\"Apple-converted-space\"><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook community,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>, today!<\/strong><\/em><\/span><\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you\u2019re lacking equipment or motivation, chances are that current events have slowed down your exercise routine. And, as you might expect, working out less can cause you to lose both muscle mass and strength\u2014which isn\u2019t ideal for your metabolism, bone density, mobility, and overall health, especially as you get older. \u201cAs we age, resistance<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/8-ways-to-combat-muscle-loss-when-youre-working-out-less\/\">Read More <span class=\"screen-reader-text\">8 Ways To Combat Muscle Loss When You\u2019re Working Out Less<\/span><\/a><\/p>\n","protected":false},"author":132,"featured_media":25115,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[286,4,9],"tags":[],"class_list":["post-25087","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest"],"acf":[],"yoast_head":"<!-- This site is optimized with the 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