10/06/2022
PRESERVING MUSCLE MASS
Less than 2 weeks since my shoulder surgery and I can already start to see the changes in my body composition!
Whilst I canāt change the training limitations I have at the moment (note I can still train, just not in the way I have become accustomed too), I can try and limit the amount of muscle mass & fitness I will lose.
PROTEIN!!!!
Protein contains amino acids which are building blocks for muscle. Stimulating protein synthesis also helps build maintain and repair muscle šŖ.
Overall daily protein is a key factor in building and maintaining muscle.
However we canāt store protein, therefor distributing protein intake throughput the day is more beneficial.
Example:-
Breakfast - Scrambled Eggs
Lunch - Chicken Salad
Tea - Beef Stir Fry
Snacks - Greek Yogurt, Babybel, Cottage Cheese, chicken sausages, Protein shakes.
There are varying parameters of the amount of protein any individual should consume (body weight, muscle mass, amount of training, aesthetic goals etc) but as a baseline, 25-35g per meal/snack is a good āstarting pointā for most people!
