Preventing muscle loss is as important as building muscle. Preventing muscle loss enables you to keep every bit of muscle you worked so hard for. Nutrients are needed to protect the muscles you already have.
Nutrients Involved in Preventing Muscle-loss
Vitamin C
Vitamin C reduces muscle loss by decreasing cortisol production. Cortisol induces muscle catabolism which is muscle breakdown. It heals damage created during a workout.
It is an antioxidant which protects our cells from damage from free radicals which cause aging of our cells. It is a collagen enhancer. Collagen is the substance that holds our cells together (preventing wrinkles). Vitamin C builds collagen, maintains it and restores it. It protects muscles from injury and strengthens blood vessels preventing bruising and varicose veins.
Insulin
Insulin helps prevent muscle-loss. Insulin resistance can cause muscle-loss and lead to further insulin resistance.
Creatine
Creatine also helps prevent muscle-loss.
Nutrients
Muscles need protein such as that supplied from meat, dairy, eggs, fish, and combined vegetarian foods-beans, whole grains, nuts and seeds.
Protein makes muscles strong while sugar leads to weakness and muscular fatigue.
They also need the minerals calcium and magnesium, potassium and sodium, and the B-complex vitamins. B1, B2, B3, B5 (pantothenic acid), B6, folic acid (B9), B12, and biotin. Many of these can be obtained from whole grains and vegetables.
Magnesium
A deficiency of magnesium can lead to muscle weakness corrected by addition of this mineral. Magnesium is needed for proper muscle contraction. It is also involved in glucose metabolism within the muscle.
Potassium
Stress can create a potassium deficiency which can lead to muscle fatigue and weakness. All muscles need the mineral potassium to contract. A deficiency in potassium can lead to flabbiness of the muscles.
Choline
Choline is a component of the supplement lecithin, and it can be found wherever B vitamins naturally occur. It's a vitamin-like substance that prevents fat deposits in the cardiovascular system.
The lack of choline can cause muscular weakness and muscle breakdown as shown in creatine presence in the urine.
Vitamin E
A deficiency in vitamin E causes muscular weakness, and scarring. It increases the need for oxygen and inhibits the utilization of amino acids. It can also lead to hernias. Amino acids are the building blocks of protein.
Vitamin E is required for proper muscle contractions, and the utilization of several amino acids. It is needed for the formation of the nucleus of muscle cells and also helps to relieve muscle stiffness.
Vitamin K
Vitamin K stops calcium from being deposited where it can cause harm.
Important Information. I am a clinical nutritionist and holistic health practitioner. I am not a medical doctor. This article is for informational purposes only and is not intended to be a substitute for proper medical treatments or care. Always consult with your medical doctor before making any changes to your diet, lifestyle, or fitness programs.
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