Muscle Shrinkage After a Workout

When you stop using your muscles in an effective way during regular daily exercise, they begin to shrink. Muscles can also shrink due to a poor diet, over-training and the natural aging process. One of the biggest causes of shrinking muscles after a workout is often a deficiency in calorie intake. Your muscles require energy to maintain themselves, and that energy comes from burning calories. If your body doesn't get enough food for energy, your muscles will be next on the potential fuel list.

  1. Muscle Loss

    • A few factors other than calorie intake can contribute to muscle shrinkage, and they can give the impression that muscle is being lost even after a visit to the gym. The natural aging process can lead to a gradual reduction of around 30 percent in lean muscle mass by the time you reach 80 years old. Poor diet and a lack of quality sleep also play roles in the loss of muscle tissue. Good sources of protein are needed to maintain and repair muscle, and rest is required to allow that process of muscle repair to occur.

    Calories

    • If you’re not eating enough, you run the risk of exhausting the fuel your body needs to run effectively. Make sure you’re eating enough calories so your body doesn’t start burning muscle for its energy. Make sure to also eat enough carbohydrates in your meals to ensure that the protein you eat is put to good use maintaining and building muscle. The United States Department of Health and Human Services recommends that women consume around 2,000 calories per day; that number drops to 1,800 after the age of 50. For men it's 2,800, which drops to 2,600 after the age of 30, and to 2,400 after 40.

    Diet

    • Besides regular strength-training exercise at least twice a week, there are several things you can do to help maintain muscle mass and reduce loss of muscle fiber. The correct diet helps; make sure you’re getting most of your calories from healthy foods that release energy slowly, such as fresh fruit and vegetables. Include plenty of lean protein to maintain and build muscle, such as chicken, fish, eggs, low-fat dairy products, beans and nuts. To keep your muscle, you need to eat around 50 grams of protein every day. Seniors should go above that intake by as much as double.

    Tips

    • According to a study published in the American Journal of Clinical Nutrition, drinking 1 liter of skim milk after strength-training exercise can encourage muscle gain. To ensure that you have a good supply of healthy carbohydrates to burn for energy instead of precious muscle, try some fresh fruit and oatmeal, chopped-up banana on whole-wheat toast or a dish of salad with beans and nuts a couple of hours before you hit the gym.