Building muscle is not only crucial for maintaining an active lifestyle but also for enhancing longevity and overall health. If you’re over 40, focusing on muscle development should be a priority. For those under 40, beginning now can set the foundation for better health later in life.

In previous decades, fitness trends often emphasized aesthetics over health. For example, the ‘heroine chic’ look of the 1990s, popularized by figures like Kate Moss, focused on thinness rather than strength. Today, our understanding of health and fitness has evolved to recognize the importance of muscle mass.

Muscle growth requires proper nutrition, particularly adequate protein intake. Simply exercising without addressing dietary needs can lead to muscle degradation rather than growth. It’s crucial to consume enough protein to support muscle repair and growth, especially after workouts. 

To avoid muscle loss, known medically as Sarcopenia, one must balance exercise with a diet rich in nutrients including enzymes. Here’s what you need to know about protein intake: to build muscle effectively, you should consume at least one gram of protein per desired pound of body weight.

Effective strategies for increasing muscle mass include:

• Designing meals with protein as the focal point.
• Adding protein-rich supplements like egg whites,  protein powders or enzymes with meals. (I recommend BiOptimizers. Use code MAREYA for 10%off). 
• Preparing meals ahead of time to ensure consistent protein intake.
• Choosing high-quality, sustainably sourced proteins, including wild-caught seafood rich in omega-3 fatty acids, which are beneficial for maintaining cognitive function as we age.
• Understanding your Basal Metabolic Rate (BMR) to avoid consuming too few calories, which can sabotage muscle-building efforts.

By integrating these practices into your daily routine, you will not only see an improvement in your physical appearance but also enjoy the health benefits of having strong, lean muscle. Contrary to some misconceptions, building muscle does not necessarily mean becoming bulky; rather, it leads to a toned and healthy body that supports a vibrant life.

For further assistance or personalized advice, feel free to reach out. As a chef with a focus on fitness, I am equipped to guide you through incorporating effective nutritional strategies into your lifestyle.