Como GANHAR FORÇA MUSCULAR e TER MAIS MÚSCULOS após os 50 anos (evite a SARCOPENIA MORTAL)!

Summary

This video script addresses the issue of sarcopenia, the age-related loss of muscle mass and strength, particularly after age 50. It emphasizes the importance of muscle health for maintaining balance, stability, and independence. The speaker outlines practical strategies to combat sarcopenia, including a combination of aerobic exercises, weight training, and flexibility workouts. Additionally, the script covers the significance of a protein-rich diet, adequate rest, and the potential benefits of supplements like whey protein and creatine. The video concludes with a balance test to assess risk of falls and premature death, highlighting the script's focus on actionable health advice for a stronger and healthier life.

Takeaways

• 💪 Sarcopenia is the age-related loss of muscle mass and strength that increases the risk of falls, illness, and early death.
• 🏋️‍♂️ Muscle mass can be regained and sarcopenia reversed even after the age of 50 through exercise, diet, and supplements.
• 👀 Sarcopenia affects not just physical health but also mental well-being and independence.
• 🚶‍♂️ Regular physical activity is crucial to prevent muscle atrophy and the onset of sarcopenia.
• 🏃‍♀️ Combining aerobic exercises, weight training, and flexibility exercises is beneficial for maintaining muscle mass and strength.
• 🏋️‍♀️ Weight training induces muscle fiber damage that stimulates muscle growth and strength through repair processes.
• 🍏 A diet rich in protein, healthy carbs, and good fats is essential for muscle growth and repair.
• 🛌 Adequate rest and sleep are vital for muscle recovery and growth.
• 🚫 Avoiding cigarettes and alcohol can help maintain muscle health.
• 💊 While supplements like creatine and whey protein can aid muscle growth, they are not necessary if one is already eating well, training, and sleeping sufficiently.
• ⏱ Results in terms of muscle strength and volume can be noticed within 8 to 12 weeks with consistent effort.

Q & A

What is sarcopenia and how does it affect individuals as they age?

Sarcopenia is the age-related loss of muscle mass and strength, which increases the risk of falls, illness, and even early death. It can lead to difficulties in performing daily tasks, loss of autonomy, and a decline in overall health, including increased risk for chronic diseases and cognitive decline.

What are the benefits of reversing sarcopenia and gaining muscle mass after the age of 50?

Reversing sarcopenia and gaining muscle mass after 50 can improve balance and stability, reduce the risk of falls and fractures, and enhance the ability to perform daily tasks independently. It can also boost metabolism, reduce the risk of chronic diseases like diabetes, obesity, and hypertension, and improve mental health by decreasing depression and anxiety.

What are some practical tips mentioned in the video to combat sarcopenia and become stronger?

The video suggests practical tips such as engaging in the right exercises, maintaining a proper diet, getting adequate rest, and considering supplementation if necessary. It also includes a test to assess the risk of premature death.

Why is muscle strength important for maintaining independence and autonomy in older age?

Muscle strength is crucial for independence and autonomy because it enables individuals to perform daily tasks without difficulty, such as carrying shopping bags, sweeping, climbing stairs, and getting up from a seat without help. Losing muscle mass can lead to dependence on others for even basic activities, which can negatively impact self-esteem and mental health.

What is the impact of sarcopenia on mental health and social interactions?

Sarcopenia can lead to a decrease in self-esteem and contribute to mental health issues such as depression and anxiety. It can also cause social isolation, as individuals with less muscle mass may find it harder to participate in social activities, worsening their overall well-being.

What are the hormonal and lifestyle factors that contribute to muscle loss as we age?

Factors contributing to muscle loss with age include hormonal changes such as a drop in growth hormone and testosterone, chronic low-grade inflammation, chronic diseases, medications, changes in diet and sleep, and most significantly, the reduction in physical activity.

What types of exercises are recommended to prevent sarcopenia and improve muscle mass?

The video recommends a combination of aerobic exercises, which improve cardiorespiratory capacity, weight training to maintain or gain muscle and strength, and flexibility exercises to prevent muscle shortening. Examples include walking, running, cycling, swimming, and using elastic bands or bodyweight exercises.

How does weight training contribute to muscle growth and what are some ways to incorporate it into daily life?

Weight training causes minor damage to muscle fibers, which the body then needs to repair. The more resistance put on the muscle, the greater the damage, leading to muscle growth and strength. Weight exercises can be incorporated into daily routines, such as carrying heavier shopping bags, using elastic bands, or doing bodyweight exercises like sit-ups, push-ups, and squats.

What dietary changes are suggested to support muscle growth and prevent sarcopenia?

The video suggests consuming real, unprocessed foods, prioritizing protein intake with at least 1.2 grams per kilogram of body weight per day, and choosing high-quality protein sources. It also recommends including carbohydrates for energy and good fats for hormone production and vitamin absorption, as well as fiber for gut health.

What role do supplements play in muscle growth and which ones are suggested in the video?

Supplements are an additional aid and not the main focus for muscle growth. However, whey protein can help meet daily protein needs, and creatine can help increase strength and muscle mass, as well as improve performance in high-intensity exercises. Other supplements like BCAA, glutamine, and beta-alanine may have benefits but are less proven.

How long does it typically take to see significant changes in muscle strength and volume?

It is possible to notice significant changes in muscle strength and volume within 8 to 12 weeks, depending on factors such as genetics, training intensity, and diet. However, muscle growth is a gradual process that requires patience and dedication.

What is the 'flamingo test' and why is it significant for assessing muscle strength and balance?

The 'flamingo test' involves standing on one foot and bending the other knee at 90 degrees for at least 10 seconds, then repeating with the other leg. It is significant because it assesses muscular strength, balance, and proprioception, which are crucial for daily activities and fall prevention, especially in older adults.

Outlines

00:00

💪 Understanding Sarcopenia and Its Impact on Aging

The first paragraph introduces the concept of sarcopenia, which is the loss of muscle mass and strength associated with aging. It emphasizes the risks of falls, illness, and early death due to sarcopenia, and offers hope by stating that muscle mass can be regained even after the age of 50. The video promises to provide practical tips on exercises, diet, supplements, and a test to assess the risk of premature death. The importance of muscle mass for maintaining balance, strength, and independence in daily activities is highlighted, along with the emotional and health consequences of losing muscle mass, such as increased risk of chronic diseases and cognitive decline. The paragraph concludes by encouraging viewers to make lifestyle choices that can reverse the effects of sarcopenia.

05:01

🏋️‍♂️ Combating Sarcopenia with Exercise and Proper Nutrition

The second paragraph delves into the importance of physical exercise in combating sarcopenia, especially for individuals over 50. It discusses the benefits of both aerobic exercises and weight training for overall health, including improved heart, lung, and brain function, as well as a reduced risk of various diseases. The paragraph explains how weight training can lead to muscle growth by causing microdamage that the body repairs, making the muscle stronger. It also addresses the risk of fat infiltration in muscles if not enough resistance is applied. The video suggests incorporating weight exercises into daily routines and highlights the importance of aerobic exercises for cardiorespiratory health. The paragraph concludes by recommending at least 150 minutes of moderate-intensity or 75 minutes of intense aerobic activity per week.

10:05

🥗 The Role of Diet in Muscle Health and Sarcopenia Prevention

The third paragraph focuses on the dietary aspects of maintaining muscle health and preventing sarcopenia. It stresses the importance of consuming real, unprocessed foods and emphasizes the need for adequate protein intake, suggesting specific amounts for adults over 50. High-quality protein sources are recommended, including both animal and plant-based options, with a special note on the benefits of plant proteins for kidney health. The paragraph also touches on the importance of carbohydrates for energy and muscle building, healthy fats for hormone production and vitamin absorption, and the role of fiber in maintaining a healthy gut microbiota. Lastly, it highlights the significance of muscle rest, particularly during sleep, for muscle recovery and growth.

15:09

🛌 Sleep, Supplements, and the Flamingo Test for Sarcopenia

The fourth paragraph discusses the role of sleep in muscle recovery and growth, recommending 7 to 9 hours of sleep per night. It also advises against smoking and excessive alcohol consumption for maintaining muscle health. The video then addresses the use of supplements, such as whey protein and creatine, as additional aids for muscle mass gain, while clarifying that a balanced diet, regular exercise, and sufficient sleep are the primary requirements. The paragraph introduces a simple balance test, the 'flamingo pose,' to assess an individual's risk of falls and potential early death, as those who fail the test have been found to have a significantly higher risk of mortality. The video concludes by encouraging viewers to exercise, eat healthily, and improve their balance to combat sarcopenia and age well.

Keywords

💡Sarcopenia

Sarcopenia refers to the age-related loss of muscle mass and strength. It is a significant concern as it increases the risk of falls, illness, and even early death. In the video, sarcopenia is the central issue being addressed, with the speaker discussing its impact on health and independence, as well as strategies to combat it.

💡Muscle Mass

Muscle mass is the total amount of muscle tissue in the body. The video emphasizes the importance of maintaining muscle mass to preserve strength and autonomy in older age. It is highlighted that loss of muscle mass can lead to difficulties in performing daily tasks and increased reliance on others.

💡Strength

Strength, in the context of the video, refers to the physical power derived from muscle mass that enables individuals to perform various activities. The speaker discusses the importance of strength in maintaining balance and stability, which are crucial for preventing falls and maintaining independence.

💡Exercise

Exercise is a physical activity that helps improve health and fitness. The video script underscores the importance of exercise in combating sarcopenia and maintaining muscle mass. It suggests a combination of aerobic exercises, weight training, and flexibility exercises as an effective approach.

💡Diet

Diet refers to the food and drink that an individual habitually consumes. The video emphasizes the role of a proper diet in supporting muscle health and growth. It mentions the need for nutrient-rich foods and adequate protein intake to maintain and increase muscle mass.

💡Supplementation

Supplementation in the video refers to the use of additional nutrients or substances to enhance muscle growth and health. The speaker mentions creatine and whey protein as supplements that can aid in gaining muscle mass, especially for those who find it challenging to meet their protein needs through diet alone.

💡Balance

Balance is the ability to maintain an upright posture and stability. The video uses the 'flamingo test' to illustrate the importance of balance in assessing the risk of falls and overall muscle strength. It suggests that good balance is a sign of adequate muscle mass and strength.

💡Autonomy

Autonomy in the video refers to the capacity to perform daily tasks independently without reliance on others. The speaker discusses how the loss of muscle mass and strength can lead to a decrease in autonomy, affecting an individual's quality of life and mental health.

💡Hormonal Changes

Hormonal changes are shifts in the levels of hormones in the body. The video mentions that hormonal changes, such as a drop in growth hormone and testosterone, contribute to the loss of muscle mass as one ages. These changes are part of the physiological processes that lead to sarcopenia.

💡Physical Activity

Physical activity is any form of movement produced by the skeletal muscles that results in energy expenditure. The video emphasizes that a reduction in physical activity is a primary cause of muscle atrophy and sarcopenia. It encourages regular exercise to stimulate muscle growth and prevent muscle loss.

💡Aerobic Exercise

Aerobic exercise, also known as cardio, is physical exercise that raises the heart rate and strengthens the heart, lungs, and circulatory system. The video suggests incorporating aerobic exercises into one's routine to improve overall health and reduce the risk of chronic diseases.

💡Weight Training

Weight training involves the use of resistance to contract the muscles, with the goal of increasing strength, muscle mass, and endurance. The video highlights weight training as a critical component of an exercise regimen to combat sarcopenia and maintain muscle health.

💡Flexibility Exercises

Flexibility exercises are designed to stretch muscles and increase the range of motion around joints. The video mentions flexibility exercises, such as yoga and pilates, as important for preventing muscle shortening and improving overall physical performance.

💡Protein

Protein is a nutrient essential for muscle growth and repair. The video stresses the importance of consuming adequate amounts of high-quality protein to support muscle mass, especially for adults over 50, to prevent sarcopenia.

💡Carbohydrates

Carbohydrates are a primary source of energy for the body and play a role in muscle building. The video mentions carbohydrates as an important part of a balanced diet that supports energy needs during workouts and contributes to muscle health.

💡Healthy Fats

Healthy fats are fats that are beneficial for overall health, including hormone production and vitamin absorption. The video encourages the consumption of healthy fats, such as those found in avocados, olive oil, and nuts, to support muscle health and overall well-being.

💡Fibers

Fibers are complex carbohydrates that add bulk to foods without adding calories. The video highlights the importance of fiber for gut health, which in turn supports muscle health. Fiber-rich foods like fruits, vegetables, and whole grains are recommended.

💡Rest

Rest is the period during which the body recovers and rebuilds muscle tissue. The video emphasizes the importance of adequate rest and sleep for muscle recovery and growth, noting that it is during rest that muscles repair and strengthen.

💡Creatine

Creatine is a supplement that helps increase strength and muscle mass, as well as improve performance in high-intensity exercises. The video mentions creatine as an optional supplement for those looking to enhance their muscle-building efforts.

💡Whey Protein

Whey protein is a high-quality protein supplement derived from milk. The video discusses whey protein as a useful supplement to meet daily protein needs, particularly for those who struggle to consume enough protein through their diet.

💡Results

Results, in the context of the video, refer to the measurable improvements in muscle strength and volume. The video mentions that significant changes can be noticed within 8 to 12 weeks with consistent exercise, proper diet, and adequate rest.

💡Flamingo Test

The flamingo test is a simple balance test used to assess an individual's risk of falls and overall muscular strength. The video describes the test and its significance, noting that those who fail the test have a higher risk of dying prematurely.

Highlights

Muscles are at risk as we age over 50 due to sarcopenia, which can lead to falls, illness, and early death.

Sarcopenia can be reversed and muscle mass can be gained even after 50 with practical tips.

Exercises, diet, and supplements are key to escaping sarcopenia and becoming stronger.

Losing muscle mass increases the risk of falls and fractures, affecting balance and stability.

Reduced muscle mass can lead to a loss of autonomy and increased dependence on others.

Lack of muscle mass can negatively impact mental health, leading to depression and anxiety.

Muscle loss can contribute to chronic diseases such as diabetes, obesity, and hypertension.

Hormonal changes, inflammation, chronic diseases, and reduced physical activity are causes of muscle loss with age.

Muscle mass loss accelerates significantly after age 50, with 2% loss per year.

Symptoms of sarcopenia include loss of physical vigor, difficulty with daily activities, and slow walking.

Exercise, particularly weight training and aerobics, is crucial for maintaining muscle mass and strength.

Aerobic exercises improve heart and lung health, reducing the risk of various diseases.

Protein intake is essential for muscle growth, with specific recommendations for adults over 50.

High-quality protein sources like eggs, yogurt, and fish are beneficial for muscle repair.

Carbohydrates and good fats play a role in energy provision and hormone production for muscle health.

Adequate rest and sleep are necessary for muscle recovery and growth.

Supplements like whey protein and creatine can provide an extra boost for muscle mass gain.

Results in muscle strength and volume can be noticed within 8 to 12 weeks with consistent effort.

The flamingo balance test can indicate muscle strength, balance, and proprioception, predicting health risks.

Transcripts

Hello!

Did you know that if you're over 50, your muscles are literally at risk?

I don't know if you've noticed, but as we age it becomes more difficult to maintain the drive,

vitality and strength we used to have.

And this has to do with our muscles!

Sarcopenia, which is the age-related loss of muscle mass and strength,

increases the risk of falls, illness and even early death.

But the good news is that we can reverse this

situation and even gain muscle mass, even after 50!

In this video, I will share with you practical and effective tips

to escape sarcopenia and become stronger!

I'm going to talk about the best exercises you should do, the right diet,

proven supplements and at the end you'll take

a test to see if you're at risk of dying prematurely...

Are you curious? So stay with me until the end because you

'll discover how to boost your health and feel stronger than ever.

But first, enjoy the video, subscribe to the channel so you don't miss our

health tips, and activate the bell to receive all notifications.

Oh, and share this video with your friends and family!

And tell me: do you have difficulty gaining muscle mass? Are you losing your muscles?

What part of Brazil or the world are you from? Write below!

Let's go!

Have you already decided whether you want to have an independent life in your old age,

or would you prefer to face the difficulties that come with the loss of strength and muscle mass?

Because don't think that having muscles,

or losing muscles, sarcopenia is just an aesthetic issue. It is not.

How important is it for you to have muscle mass and strength and avoid sarcopenia? When you lose muscle, you are at greater risk of falls and fractures. Because with

strong muscle you have more balance, more stability and stronger bones.

You can do daily tasks without difficulty - carrying shopping bags,

sweeping the house, climbing stairs, putting your hand luggage

in the bus or plane compartment or even getting up from your seat without help.

A person with less muscle mass will depend

more on others even for basic activities such as getting dressed and bathing.

You lose autonomy, which is so important.

When I talk to my patients, one of their biggest fears is losing autonomy,

depending on their son, grandson, or even a maid.

This lowers self-esteem, even affects mental health, increasing depression

and anxiety. And this person will also isolate themselves, making the situation even worse.

And it's not just the emotional part that affects. Also in health as a whole.

Those who have less muscle are more fragile, their metabolism slows down, and

chronic diseases such as diabetes, obesity and hypertension increase.

Lung capacity will not be the same. You will have circulatory, heart and

immunity problems and even an increased risk of dementia.

Opening a parenthesis - One of the biggest reasons why women have twice as much dementia as men

is because they have less muscle.

Those who have less muscle mass have an accelerated decline in executive function.

And see, it's a modifiable risk factor, meaning it can be reversed.

The choice is in your hands!

Why do we lose muscle as we age?

There are hormonal changes - a drop in growth hormone, testosterone...,

chronic low-grade inflammation can also contribute,

chronic diseases, medications, changes in diet, sleep,

but the main thing is the reduction in physical activity.

Without stimulation, it will atrophy.

Normally we slowly lose muscle mass after the age of 30.

And this accelerates significantly after age 50, reaching 2% per year.

13% of people aged 60 and over have sarcopenia,

reaching almost 50% in people aged 80 and over.

But this can be modified. A person

has the ability to gain muscle mass at any age.

What are the symptoms of sarcopenia?

Close your eyes and think of an elderly person, an old man.

What do you see? A bent, thin person

, with a cane, walking slowly and without much firmness.

So, you saw the symptoms of sarcopenia.

Which is the loss of physical vigor,

Difficulty in carrying out daily activities

Walking slowly Precarious balance with increased falls

Decreased muscle size

And difficulty climbing stairs.

But look. I have many, dozens of patients, more than eighty, who are not like this.

Last week I spoke to someone who went hot air ballooning at the age of 87.

How do these people manage to age so well? How do they

maintain their autonomy, their independence?

This patient, for example, has never been hospitalized in his life.

I also had a patient who died less than 1 month before turning 100, who

had also never been hospitalized and was very tough and strong.

How do they manage to get there so well,

eradicating that image we have of a fragile elderly person replacing them with a strong elderly person. As?

What are the most important steps to gain muscle mass and prevent sarcopenia,

especially if you are over 50 years old.

Exercising—you won’t gain muscle mass by standing still;

eat right; adequate rest and supplementation if necessary.

Let's go item by item.

What are the best exercises to age well?

Doing physical exercise improves the quality of life, not only for the elderly, but for the young as well.

When you exercise, you don't just improve your muscles. You improve

your bones, your blood vessels, your heart, your lungs, your brain.

You will have a lower risk of heart attack, stroke, dementia and even

cancer… And if you have already had cancer, it will protect you even more, preventing recurrence.

An American study of more than 150,000 people in their 60s and 70s

found that those who exercised had a 47% lower risk of dying from any cause

over the next nine years than those who were not active. .

And look, forget the idea that age is an obstacle. You can

start exercising at any age.

Should you focus on cardio or lifting weights?

Both of us!

It will be a combination of aerobics — which makes you breathe faster

and strain your heart, and weight training, which makes you maintain your muscles,

or gain more muscle and strength in conjunction with flexibility exercises,

which will prevent muscle shortening.

Why pull weights? When you lift weights,

your muscle fibers experience minor damage.

The body then needs to repair this damage. The more resistance

you put on the muscle, the greater the damage, and the harder the body has to work to repair it.

It is because of this repair that the muscle grows and becomes stronger.

If you don't make more effort than you're used to, do you know what will happen?

Fat will start to form inside your

muscle. You know that meat you buy all marbled, a premium meat that is very tender?

Well, they left the poor ox confined—and the fat infiltrated between the muscle fibers.

It's delicious to eat, but if it's part of your muscle, it's really bad for you.

A Yale professor who studies this, Gerald Shulman,

says this is one of the main factors in insulin resistance and diabetes.

This is why elderly people are more likely to have diabetes.

That's why you have to put on weight. But does it have to be at the gym? Not exactly.

If you don't have money for a gym, or don't even like the environment,

you can add weight exercises to your daily routines.

For example - carrying heavier shopping bags than normal, exercising with elastic bands,

doing exercises that use your own body weight such as doing sit-ups,

push-ups, squats, barbells, and even yoga, pilates and such chi.

But doing weight training is easier to give the extra resistance your muscles need.

And look, if you are going to practice bodybuilding, just like any other exercise,

it is better with the monitoring and guidance of a professional specialized in physical education.

So you can get the most out of the exercise,

it also helps you control the range of movement so as not to overload your joints.

You do an exercise to be healthier and you end up injured, hurt. It does not give.

In addition to making the adjustments you need, if you are not gaining strength and mass

muscle—your trainer can increase the weight you pull, i.e. increase the load.

Or the number of repetitions in each series - you were lifting 10 times,

now you will lift 15, or the number of series - instead of 3 series, do 4.

And you can also ask to do the exercise more slowly. To force this muscle more.

With supervision it's better!

What about aerobic exercises?

You should know that aerobic activities are extremely important for improving our

heart and lungs—that is, our cardiorespiratory capacity.

If you are untrained, every little thing makes you feel tired.

But that's not all - you also do aerobics to burn off energy...

But which is the best aerobic exercise for you?

It depends on your physical condition - if you are completely sedentary,

a walk is better than a run.

It doesn't have as much impact on your knees, you don't need to be in good shape,

you don't need to spend money. Like on a bicycle. Bicycles can be expensive.

All you need are sneakers and a place to walk.

Of course, if you find walking too slow for you, running will burn more calories,

but it will have more impact on your joints and will also require better physical preparation.

The stronger the exercise, the more your body will burn energy.

If your knee complains, and you still want a more intense exercise than walking,

then cycling is fine - it doesn't have much impact on the joints and has

the benefit of getting out in the fresh air, smelling the trees and the sun on your face. .

I myself, earlier today, cycled for an hour in the park. I love it! I really disconnect from the world… There is also swimming, water aerobics, elliptical…

All of them, without exception, are benefits for your cardiopulmonary health.

If you're short on time, oh, I don't have an hour, I don't have 40 minutes, high-intensity exercise

(HIIT) can help. In a short time you can achieve your goals.

You can skip coda, you can walk and run in the street,

alternate between strength and weakness on the exercise bike.

It's good for blood pressure, it's good for burning calories and it's good for your muscles.

Of course, for you to do more intense physical activity,

you need to see a doctor for evaluation.

How much physical exercise should you do?

At least 150 minutes per week of moderate-intensity physical activity or 75 minutes

of intense aerobic physical activity. And that's the least of it, see.

And how to improve your flexibility? As we age, there is a natural loss of

flexibility due to changes in joints, muscles and tendons.

Those who are more flexible have a better range of motion in their joints, allowing them

to perform daily activities more easily, such as getting dressed, lifting objects and bending down.

In addition to preventing injuries, it improves posture and relieves joint pain.

It is important to stretch for 15-30 seconds, focusing on the main muscle groups

such as the neck, shoulders, back, chest, arms, legs and hips.

Or it could also be yoga, pilates. But don't forget to warm up before stretching and

respect your limits. Is it just exercise?

No! Food is the fuel for your muscles.

That's why you'll have to forget about empty calories! You need

to provide the right nutrients for your muscles to grow.

Eat real food: Leave out processed foods,

fast food and everything that inflames the body.

Prioritize fresh and natural foods,

as if you were fertilizing a plant so that it grows strong and healthy.

Remember that your muscles need your constant attention!

Protein is essential: Protein is the building block of your muscles.

If you want them to grow, you need to eat more protein.

Adults over 50 should consume at

least 1.2 grams of protein per kilogram of body weight per day.

Essential for muscle building and repair can be even a little

more than that, amounting to 1.6-2.2 grams of protein per kilogram of body weight per day.

But choose high-quality protein sources:

Eggs are great for your muscles, as are yogurt, milk, red meat,

fish such as sardines, tuna and salmon, as well as a mixture of rice and beans.

And you know what's interesting? Vegetable proteins have a

special advantage, especially for the elderly.

Unlike animal proteins, they do not burden the kidneys as much.

This is important because as we age,

our kidneys can become more sensitive and less efficient.

Plant-based proteins, such as those found in lentils, chickpeas, quinoa and tofu,

provide the amino acids needed for muscle repair without causing

the same level of kidney stress that animal proteins can cause.

Furthermore, these sources of vegetable proteins are rich in fiber, vitamins and minerals,

contributing to a more balanced and healthy diet.

Carbs are also important:

Carbs provide energy for your workouts and help build muscle.

The ideal amount varies with training intensity,

but generally, 4-7 grams per kilogram of weight per day.

Fruits like bananas, apples and oranges, and vegetables like sweet potatoes,

cassava and beets are great options.

Beets, for example, can even increase your strength during training!

If you don't like beets, arugula is also a great option.

Good fats: Important for hormone production and vitamin absorption.

Consume 20-35% of daily calories from healthy fats.

Avocado, olive oil, walnuts, chestnuts. Healthy fats and no frying, okay?

Eating lots of fiber, eating right is important for your gut microbiota:

A healthy gut flora is important for muscle health.

Fermented foods like yogurt and kefir, or probiotics, especially Reuteri lactobacilli

, can help keep your gut flora in balance.

And look, a very important and neglected thing is muscle rest.

It is in sleep that your muscles grow,

it is in sleep, in rest, that your muscle fibers will be repaired.

Sleeping well is essential for muscle recovery and growth

. Try to sleep 7 to 9 hours a night.

Avoid cigarettes and alcohol:

Smoking and drinking harm muscle health. Avoid these habits to have stronger muscles.

What about supplements? Do you need to spend money on them?

They are an extra, not the main thing. The main thing I said

If you are already eating well, training and sleeping enough, you may not need supplements.

But if you want an extra boost,

creatine and whey protein can help you gain muscle mass.

Whey Protein: It can be useful to meet daily protein needs, especially

for those who have difficulty consuming the recommended amount through diet.

It can be vegan whey, it works!

Creatine: I've already made a video about creatine and I'll leave the card at the end. Cratine also helps

to increase strength and muscle mass,

as well as improving performance in high-intensity exercises.

Other supplements such as BCAA, glutamine,

beta-alanine may work but their effectiveness is less proven.

I would stick to Whey and creatine, which have been studied a lot! How long does it take to see results? This varies from person to person,

depending on genetics, training intensity, and diet. However, it is possible

to notice significant changes in muscle strength and volume within 8 to 12 weeks.

Remember that muscle growth is a gradual process and requires patience and dedication.

And now the final test!

It's very simple to do,

you'll only need a watch. It could be your cell phone clock, there.

Go barefoot for greater stability.

Choose a safe environment, preferably close to a wall or chair, in case you need support.

Stand with your feet together and your arms at your sides.

Keep your head up and look straight ahead.

Use a timer or ask someone to count the 10 seconds for you.

Take a flamingo-like pose, standing on one foot and bending

the other knee at 90 degrees, so that your thigh is parallel to the floor.

See if you can stay in this position for at least 10 seconds.

Repeat the test with the other leg to assess balance on both sides of the body.

Did you manage to do it? Did you pass the test?

A 2022 study published in the British Journal of Sports Medicine asked people

aged 51 to 75 to balance in this flamingo pose for 10 seconds.

The result? 20% of these people failed.

And after seven years of follow-up, scientists found that those

who failed the test had an 84% greater risk of dying than those who passed.

But why is this pose important? Because it shows your muscular strength as well as your

balance and proprioception (the body's ability to sense its position in space).

And we use it all the time in our lives, whether it's getting out of the car or going up stairs.

Falls are among the leading causes of death in people over 65 years of age.

If you didn't pass the test or are having difficulty, cry out, we have time.

Exercise, strengthen your muscles, eat right,

and practice exercises that improve your balance such as yoga, Tai chi, pilates...

The important thing is to try to improve, always! Progress and don’t atrophy!

I hope you liked the video. Share this video with your friends,

family, WhatsApp groups.

And what will be the next video you watch?

I will leave two recommendations here. My creatine video, since we're talking about muscle.

And my playlist of the best foods for your health.

It has flaxseed, orapronóbis, rosemary, turmeric,

garlic. If you enjoy learning about this type of content, you will enjoy it.

My name is André Wambier,

cardiologist. And this is cardiodf.com.br Remember to subscribe to the channel. And until

the next video. Thank you very much!