Tips to gain muscle mass after 40 years of age

As the years go by, maintaining and increasing muscle mass is key to salud, strength and metabolism. It is key to follow these tips:

Reduces stress. 

After age 40, estrogen and progesterone levels can fluctuate, affecting recovery and metabolism. To do this: 

• Exercise, especially strength training.
• Control stress since high cortisol hinders muscle growth.
• Includes healthy fats (avocado, nuts, olive oil) for salud hormonal.

Prioritize strength training.

Weight training is key to preventing muscle loss and strengthening bones. Focus on exercises such as squats, deadlifts, shoulder presses or rows, increasing the weight progressively.

Increase protein consumption.

After 40, the body needs more protein to repair and build muscle. 

Consume 1.6 - 2kg of protein per kg of body weight, including foods such as eggs, chicken, fish, tofu, legumes and Greek yogurt, you can add a protein shake as supplementation. 

Sleep and rest well.

Muscle grows when you rest, not just when you train. Sleeping between 7 and 9 hours is essential for muscle recovery and hormonal regulation. 

Avoid screens before bed and create a relaxing routine to improve your quality of sleep.