Easy ways to strengthen your muscles at home

Everyday tips to strengthen your muscles and keep them healthy as well

Strong muscles aren't just to show off: building and maintaining their strength is necessary to prevent muscle loss and muscle atrophy. There are many ways to keep your muscles healthy, even if you're not a fan of weight lifting!

First of all, let's talk about what your diet should include in order to impact your muscles positively. In this case, protein is your best ally. The rule of thumb is at least 0.8 grams of protein for every kilogram you weigh. For example, someone who weighs 150 pounds should ingest a minimum of 54 grams of protein.

While you can use the amount of protein as an estimate to build your diet, you should focus on eating foods rich in protein. This will shift your attention from a strict diet, which can be hard to follow, to a more relaxed approach based on foods and satiety.

For an efficient and easy-to-follow proteic diet, choose protein-rich foods like chicken breasts, eggs, and black beans.

Another important thing to note is that your protein intake should be equally distributed in your meals. In other words, you should eat approximately the same amount of protein in your breakfast as you'd do in your lunch and dinner. This increases the muscle protein synthesis.

To prevent muscle loss, there's another important element also present in some foods: ellagic acid. This molecule is transformed in the gut during the digestive process into a substance that has been shown to help muscles protect themselves from dysfunctional mitochondria, a risk associated with aging.

Incorporate foods rich in ellagic acid in your diet, like pomegranates and raspberries, to prevent muscle loss.

Aside from a healthy diet rich in protein and ellagic acid, there are further steps you can take to strengthen your muscles, such as increasing your sun exposure. This will boost your vitamin D levels, which will help you fight muscle wasting.

Hopefully, these tips were useful and you'll find a way to incorporate them into your everyday habits to maintain your muscles strong and healthy!

Nick Connelly

Though he spent most of his time on camera, covering major sports events, Nick’s life-long dream was to become a sports columnist. Today, Nick researches and covers workout routines, exercise-related tips and tricks and sports diets. In need of an effective training routine? Look no further than Nick’s articles.+ info

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