Building Strong Muscles

Increased protein intake at the upper end of the range recommended by the Institute of Medicine (10% to 35% of total calories) has been shown, in several clinical studies, to reduce hunger and improve lean body mass during weight loss. Exercising for durations of approximately one hour each day is an excellent strategy for weight maintenance, while progressive resistance training has been shown to build muscle, increase resting metabolism, improve glucose tolerance, increase strength, muscle function, and aerobic fitness, contribute to increased bone density, and improve quality of life.

Note also that maintaining muscle mass can have a positive impact on metabolism. A pound of muscle burns 14 calories for every 3 calories burned by a pound of fat. Thus, the number of calories burned per day is at least in part determined by the ratio of muscle to fat.

Avoiding the muscle loss common in aging, inactivity, and hormonal therapies and/or gaining muscle through increased protein intake and exercise can help you achieve and maintain a healthy body weight, giving you more energy and an ability to enjoy active sports more fully.