December 2

Drive like a champion with these muscle-building tips

Crush that ball again with these muscle-building secrets.

It happens to the best of us.

You’re out on the golf course with your kid or grandkid – you know, the one whose score has been inching closer to yours every year. And suddenly he’s outdriving you.

And every time his tee shot lands 20 or 30 yards past yours, he’s letting you know about it.

You’ve tried new clubs and even fidgeting with your swing. But the fact is, you may be losing more and more muscle every year – and it’s time to fix the problem.

By the time you hit 40, you could already begin suffering from sarcopenia — age-related muscle loss; and by the time you reach 65, you have a 1 in 2 chance of suffering from degenerative muscle disease.

But you can beat the odds. You don’t have to accept muscle loss as part of growing older.

You just need to start building your muscles again from the inside out. And that starts with giving them these four nutrients they need:

# 1 Omega-3s: These are the healthy fats that are found in salmon, eggs, and grass-fed beef. A study published in the American Journal of Clinical Nutrition showed that omega-3s are a key nutrient in the battle against degenerative muscle disease and that they promote muscle growth. With just 4g. of omega-3s per day, you can boost your production of muscle protein and reduce your risk of degenerative muscle loss.

# 2 Vitamin D: This vitamin maintains the function of type II muscle fibers, which helps preserve your muscle strength. It’s also known to have potent anti-inflammatory activity, which is crucial since people who have lost muscle tissue as part of the aging process consistently have high levels of inflammation. Take at least 4,000 IUs of vitamin D per day to maintain healthy blood levels. If you’re extremely deficient, you’ll need to take even more than that to get your levels back to normal.

#3 Amino acids: Studies have shown that supplementing with amino acids can help build lean muscle mass specifically in those suffering from sarcopenia. In fact, amino acids could reverse the damage caused by years of degenerative muscle loss. In a study published in the American Journal of Cardiology, amino acid supplement therapy produced significant increases in whole-body lean mass in subjects with sarcopenia.

In another study published in The Journal of Clinical Endocrinology & Metabolism, researchers found that older women who took just 7.5g of essential amino acids for three months also experienced significantly increased lean body mass.

# 4 Creatine: This is an amino acid that body builders have been using for years – but you don’t need to take mega-doses like they do. Supplementing a healthy, active lifestyle with about 250 mg. of creatine daily will add bulk and strength to wasting muscles. It’s therapeutic because it adds water back to dehydrated muscle cells.



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