Fall 2024
Six nutrition tips to maintain muscle mass
If you do not eat enough, or the timing of your meals is off, you’re on the path to losing muscle mass, depleting energy stores, and hitting the proverbial “no energy” wall. Here’s a simple game plan for avoiding this:
- Eat Breakfast Every Day
- It does not have to be huge, but it will kick-start your day from an energy standpoint and help you focus.
- Eat Often
- That roughly means every three hours. Some can be small snacks, but doing so will keep your metabolism and energy levels revved up.
- Trying to Gain Weight?
- Add a small snack right before bedtime. It should be something lighter, with a higher carbohydrate content and low-fat protein.
- Trying to Lose Weight?
- Don’t eat after dinner, or up to about two hours before bedtime.
- Pre-Workout Snacking Tip
- It should consist of a high carbohydrate source, consumed around 30 to 60 minutes before a workout.
» ALSO SEE: Examining the benefits of prebiotics and probiotics
- Post-Workout Tip
- This snack should be higher on the protein side (e.g., protein shake, chocolate milk, smoothie, etc.) and consumed as soon after the workout as possible — ideally, within 30 to 60 minutes.
