By: Anthony Campo
It is possible to slow down or prevent the loss of strength and muscle during periods of inactivity by increasing your protein intake. Whether recovering from a surgery/injury, or simply getting older and doing less, making sure to get adequate protein can help slow down muscle atrophy and negative neuromuscular changes associated with decreased physical activity. Here are some tips that will help you increase your daily protein intake:
1) Choose a primary protein source such as eggs, meat (beef, fish, chicken, or pork,) and dairy products like Greek yogurt to have at every meal of the day. Never have a meal without a primary protein source. Secondary protein sources such as vegetables, beans, grains, and can also help to increase total protein intake.
2) Introduce milk based or pea based protein shakes into your diet. Try consuming them around exercise, first thing in the morning, or before bedtime to help keep your body from breaking down muscle.
3) Take a branch chain amino acids (BCAAs) supplement (usually pill form or powder) in between longer periods of time with no nutrition in order to help increase protein synthesis and prevent muscle breakdown.