Having muscles is important whether you want to gain or lose weight. Aside from building them via regular exercise, you should also supply your body with protein and some other nutrients that can help build and maintain them.
Unfortunately, there are certain things that can cause you to lose muscle mass, and this article will focus on them. Knowing what they are is essential most especially if you want to stay in a great shape.
Without any more ado, the following are scientifically-proven to cause muscle mass loss:
Contrary to popular belief, it’s not just protein that you need to build, repair and maintain muscles, but also calories — you need to have your body provided with enough fuel that it may use for keeping your muscles intact.
It’s exactly for this reason why you should refrain from skipping meals. Actually, allowing those lean muscles to stay around is a good idea if you want to lose weight as muscles burn calories all the time.
Going on a Low-Carb Diet
Even if you are eating on a regular basis, it means nothing if you are turning your back on carbohydrates. Nutrition experts say that carbohydrates are necessary not only for maintaining muscles, but also keeping you energized.
Not all carbohydrates are the same. If you don’t want to ruin your health and figure, make sure that you opt for good ones such as brown rice, oatmeal, sweet potatoes, and breads and pastas out of whole wheat grains.
Having One Protein-Rich Meal Only
We all know that protein is very important for building muscles and also keeping them around. Throughout the day, make sure that you consume small frequent meals that supply your body with good amounts of protein.
It’s not really recommendable for you to have one meal that’s rich in protein and the rest low in the said nutrient. If you are watching your weight or you are a vegetarian, you can get protein from plant-based foods, too!
Not Drinking Enough Water
According to experts, muscles contain a lot of water. That is why failure to drink enough water can cause your muscles to shrink, robbing you not only of your fine-looking body contours but also physical strength.
See to it that you consume about 2 liters of water every single day — more if you sweat profusely due to exercising or the hot weather. It’s also a good idea to be familiar with the telltale signs of dehydration.
Enjoying Alcoholic Drinks Too Much
In moderation, drinking alcohol can actually provide you with some health benefits. However, it is a completely different tale if you are consuming lots of alcohol on most days or every day of the week.
You see, alcohol has diuretic properties, which means that it can leave your body dehydrated. Just like what’s mentioned above, dehydration is something that can make you lose some precious muscle mass.
Failure to Catch Some Z’s
Aside from allowing you to regain energy for the following day, having a good night’s sleep gives your body the chance to repair itself. It’s also while you’re in dreamland when your muscles grow.
No matter how much protein you eat or how often you hit the gym, it won’t make you grow lean muscles if you do not spend 7 to 9 hours of sleep every single night.
Spending Too Much Time in Bed
On the other hand, getting more sleep than needed or simply spending most of your waking hours in bed can also make you lose a lot of muscles since you are not engaging in activities that work them out.
Unfortunately, suffering from a physical injury or a medical condition that requires you to take plenty of bed rest can cause those muscles to go away.