Six Rules for Muscle Building and Maintenance

Sometimes we forget that the muscle we've built and the strength we've gained need to be nurtured. As you age past 35 it becomes even more important to arrest the muscle decline and add more if you can. Here are six rules for looking after that muscle.

1. Don't do long weights or cardio sessions on an empty stomach. Eat a little before and perhaps some during a workout if you go beyond 60 minutes or exercise at very high intensity. Your muscle is a nice source of glucose, and to maintain blood glucose your body will break down muscle.
2. Eat some protein and carbohydrate after you workout. This helps the anabolic (muscle building) process and prevents the above.
3. Sleep well and sufficiently. Growth hormone is activated powerfully while you sleep. Poor sleep means you will not get optimum advantage from this muscle building hormone.
4. Eat enough (energy). Even though much is made of protein intake, the critical dietary component is sufficient energy. You won't maintain or build muscle if you undereat.
5. Keep emotional stress under control. Stress induces the stress hormone cortisol that is responsible for breaking down muscle (among other things).
6. Work out with weights at least twice a week, even more if you can manage it. Three sets of 8 to 12 repetitions of around 10 exercises is a good all-round program.

Good luck with your muscle protection!