Muscle strength is the ability we have to contract our muscles against a resisting force for a sustained period of time. Grip strength is even a predictor of longevity and used as a biomarker when assessing health in the elderly population (1). Better muscle strength isn’t just about being able to lift weights in the gym, it’s associated with better metabolic health too. People with more muscular strength are shown to have lower rates of type 2 diabetes, lower blood pressure and better cardiovascular health markers(2).
We lose muscle strength as we age and once we hit 50 we can expect a decline of around 1.5-5% per year (3). If we don’t use it, we definitely can expect to lose it.
So how do we make sure that our efforts can get us the maximum results we seek?
Top 5 Key Points To Build Muscle:
1. Protein
It should go without saying that you need protein to synthesise muscle. We need complete proteins in order to have the range of amino acids available to the body for muscle synthesis (hypertrophy) and maintenance. Ideally we eat animal protein at each meal, staying within around 0.8-2g per kilo of bodyweight depending on how much strength training we do, 2g per kilo is reserved for bodybuilding only. Take advice from a health professional before you jump into eating lots of protein. More is not better because the body converts excess protein into glucose in a process called gluconeogenesis which can drive insulin resistance and metabolic dysfunction. If you are vegetarian or vegan then you need to pay close attention to the amino acid composition of the foods you eat every day, ensure that you choose plant proteins that overall give you the complete range of amino acids over a 24 hour period. These go into the amino acid ‘pool’ allowing your body to have access to what it needs when it needs it.
2. Omega 3 Fats
Important as an anti-inflammatory and for healthy nervous system and signalling. Essential for the brain which is made of around 60% Omega 3 fats and also for muscle recovery. You can supplement Omega 3 fats but from foods you should eat oily fish like sardines, mackerel or salmon.
3. Organic Vegetables
It’s important that your muscles have enough magnesium for muscle contraction. Magnesium is also important for bone strength and is found primarily in leafy greens. Choose organic and seasonal if you can and eat at least two portions of leafy greens every day. Aim to eat no less than about 8 portions of different vegetables every day, a portion is a cupped handful and a small amount of each goes a long way. Eating the rainbow of colours ensures a good range of different minerals and plant compounds called polyphenols which boost overall health and support muscle growth and maintenance.
4. Hydration
Investing in a good quality water filter is possibly one of the most important things you can do for your health. It’s a one off investment that pays back daily. Get yourself a good water bottle and fill it up to take with you wherever you go. Drinking clean water is vital to allow you to operate at a high level, eliminate fatigue, clear out wastes that could build up and keep the system running smoothly. Avoid drinking tap water.
5. Avoid Processed Foods
Individuals who regularly work out often make the mistake of thinking that since they burn off the calories from the food they eat quickly, they can eat whatever they like. This is a mistake and has long term consequences on health. We have this mistaken view that we avoid processed junk or sugary foods because they make us gain weight which they probably will if we aren’t exercising.
When we think about fuelling our body, our primary thought should be about our metabolism. If we continually fuel our body with junk calories, then we put strain on our mitochondria which are the batteries of our cells, forcing them to work in sub optimal conditions without the co factors available from high quality foods like eggs, fish and vegetables to operate properly.
Avoid seed oils which are rancid and inflammatory, minimise or avoid sugar and empty carbohydrates like bread, pasta and corn. Avoid highly processed fast foods and ready meals which are ultra processed junk and create a toxic burden to the body, taking strength away.
Once we start choosing the right metabolically healthy foods, eliminating sources of toxicity and pairing that with a great exercise routine with strength and resistance training we will not only reap the maximum rewards from our efforts but be creating a great natural health insurance policy for many years to come.
References
Main – Photo by Constant Gillet on Unsplash
