Muscle mass plays a vital role in metabolism, maintaining balance, and protecting bones and joints. Beyond age and a sedentary lifestyle, certain daily eating habits can also contribute to a gradual decline in muscle strength over time.

Eliminating carbohydrates from your diet

According to Eating Well, carbohydrates are often perceived as a "culprit" for weight gain, leading many to almost completely cut out rice, potatoes, and grains. In reality, carbohydrates are the primary energy source for muscles, especially during physical activity. Without sufficient carbohydrates, the body tends to use protein for energy, thereby reducing the amount of protein available for muscle maintenance. Instead of complete elimination, individuals should prioritize fiber-rich carbohydrate sources such as: brown rice, oats, sweet potatoes, corn, and legumes.

Low protein intake

Protein is the primary building block for constructing, repairing, and maintaining muscle fibers. Every day, the body undergoes processes of muscle breakdown and creation. If protein intake does not meet demand, regeneration becomes less efficient, leading to a gradual loss of muscle mass. This situation is common among those who frequently skip protein-rich foods or consume only carbohydrates and vegetables. Healthy adults require approximately 0,8 to 1,3 grams of protein per kilogram of body weight daily. Quality protein sources include: lean meat, fish, eggs, dairy, soy, legumes, and nuts.

Fish contains fats and protein that help maintain muscle mass. Photo: Bui Thuy

Deficiency in magnesium, potassium, vitamin D, and calcium

Beyond protein, muscles also require many vitamins and minerals to function properly. Vitamin D supports muscle function and maintains muscle strength. Magnesium participates in muscle contraction and relaxation, while also supporting energy metabolism. Potassium aids in transmitting nerve signals to muscles, and calcium is also involved in muscle contraction. Diets lacking foods such as: fish, dairy, leafy greens, nuts, or legumes increase the risk of these micronutrient deficiencies. When nutrient deficiencies are prolonged, muscles can become weak, easily fatigued, or recover slowly after physical activity.

Consuming many ultra-processed foods

Fast food, sausages, processed meats, pastries, soft drinks, and packaged foods often provide many calories but are low in protein, fiber, vitamins, and minerals. If these foods constitute a large proportion of the diet, the body can easily lack the essential nutrients needed for muscle recovery and function. A diet high in ultra-processed foods often comes with high levels of sugar, salt, and saturated fats, which are detrimental to health.

Insufficient hydration

Water helps transport oxygen and nutrients to muscles, participates in muscle contraction, and regulates body temperature during physical activity. When the body is dehydrated, muscle performance decreases, and muscles are prone to fatigue and cramps. Even mild dehydration can impact mobility and recovery after exercise. Each person should drink 2 liters of water daily, increasing intake during sports or hot weather.

Le Nguyen (Compiled)