Men’s Health – 5 Effective Guidelines for Muscular Health
By Nmami Agarwal 15-Jun 2020 Reading Time: 6 Mins
Everything from social media to shopping stores turns out to be women-centric and almost forget about the needs of men! Men always remain busy and often forget to take care of their health and rely mostly on easy and quick meals that can easily affect their health. On this Men’s health week, we bring you some of the effective guidelines that will definitely help men to stay healthy.
It is a fact that men need more nutrients especially protein for that great muscular health than women. Be it protein guide to workout- here are some effective tips that not only help men to build strong muscles but also assists in repairing muscles to function it appropriately. A well-balanced meal might help but muscles require more than that! Give a quick read to these pointers and make yourself get going with the proper nutritional profile.
- Get the appropriate dose of protein: Protein is the key to build healthy and strong muscles. The recommended dietary intake of protein is 0.8- 1 grams of per kilogram of body weight, but it also depends on your lifestyle and fitness. Proper consumption of protein not only works as a building block of muscles but also strengthens your bones which is important to perform day-to-day activities. Add foods like meat, fish, eggs, tofu, legumes, nuts and seeds, soy and yoghurt to get the essential quantities of protein.
- Proper sleep: Lack of sleep can hinder the growth hormone and affect muscle building while creating pains in the muscles. Sleep deprivation can increase the risk of various diseases like high blood pressure, low memory, anxieties and depression. Hence, 8 hours of sleep is a must to calm down your mind to relax your muscles and body so that they can function properly.
- Lifting and workout is a must: Regular exercising and workout is a must to build muscles. It not only strengthens your bones and muscles but also reduces the risk of developing various health ailments. Various researches said that exercising can easily soothe your mind with calmness and reduce the symptoms of depression as well. Start by doing cardio and don’t forget to lift your dumbbells, high-intensity workout and weight training. Don’t overdo it as it increases the chances of injuries and split the days of your workout as day one you work on upper body (chest, triceps, shoulder) and day two you can do lower body workout (quads, calves, hamstring and other) and day three you work on your (back, abs and biceps).
- Drink plenty of water: Plenty of water throughout the day keeps you hydrated and reduces the risk of various health ailments. Proper hydration before and after the workout is extremely important to build strong muscles. In addition to 2.5-3 litres of water, you can add coconut water or vegetable juice before your workout session. Smoothies are also a great option that you can include in your diet or after your workout. These are filled with great nutrients and can make you hale and hearty.
- Eat a balanced diet: A well planned and balanced diet is a prerequisite in building muscles. Diets that balance fibre, proteins, vitamins, carbs, and other essential Vitamins and minerals are good for the overall health and wellbeing and keep the diseases at bay. Track your calories intake and plan your meals. You can add fruits, green leafy vegetables, nuts and seeds, legumes, eggs and oatmeal in your diet to get plenty of nutrients.
Over to you
Swear by these guidelines to make your muscular health stronger. Never skip your workout routine and don’t pressure your muscles a lot. Give time to your muscles to repair.