By: John Kecman, Fitness Director
Here a few things you can do to help yourself keep your gym earned gains. Nobody wants to be forced out of the gym, but here are a few nutrition tips that may help in preserving the muscle you’ve had worked so hard to gain.
- Maintain calories or energy intake.
Eating to maintain helps preserve muscle, but eating too much breaks it down.
- Even out your protein distribution across your meals, eat antioxidative, and anti inflammatory foods. Olive oil, leafy greens, walnuts, and berries/assorted other fruits are all good choices of the latter.
- Take creatine.
Creatine certainly has benefits to those who are resistance training, but studies have shown that it can also help maintain muscle mass in times of in activity.
- Meet protein requirements daily, and perhaps consider amino acids in between meals, like leucine.
So, if you were taking 1.6 grams of protein per kilogram (2.2046 lbs) day continue doing so. Cut carbs based on your activity level.