Eating to maintain muscle fitness does not mean loading up on protein. Eating too much protein may actually have adverse effects on your health, such as dizziness, bad breath and dehydration. Although protein should be part of your diet, you should also include plenty of fruits, vegetables, low-fat dairy products and whole grains. Speak to your doctor about healthy eating habits for muscle maintenance.
Step 1
Eat a diet rich in complex carbohydrates. Carbohydrates are broken down for energy during exercise. Avoid refined carbohydrates, such as white rice, fries, candy and white bread. Instead, you should eat healthier carb options, such as bananas, apples, whole grain bagels, brown rice and whole wheat pasta.
Step 2
Consume a serving of a carbohydrate approximately 30 minutes before you workout. If you had an intense exercise session, carbs may be needed for muscle recovery immediately following the workout.
Step 3
Keep your weight under control. Eating a fiber-rich diet avoids raising blood sugar levels and stimulating the appetite. Healthy foods high in fiber include fruits, vegetables, whole grain breads, whole grain cereals, beans, peas, lentils and granola. Track calories and fat intake for weight maintenance as well.
Step 4
Monitor your protein intake. Muscles are built through exercise and excess protein and protein supplements are not required. You should have two to three servings of meats and two to three servings of dairy each day to meet your protein requirements.
Step 5
Choose the right type of protein. You should avoid meats and dairy products high in saturated fats. Instead, your protein intake should come from lean sources, such as egg whites, low-fat milk, low-fat cheese, turkey, fish, beans and chicken.
Tips and Warnings
- Fiber supplements are also available if you are concerned you are not getting enough dietary fiber and can be purchased over-the-counter.
Member Comments