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Working out and getting in shape can be a long, drawn-out process involving significant investments of time, effort, and – in many cases – money, so it’s understandable why someone who once had significant muscle mass would be discouraged upon losing it. Whether this happens due to injury, illness, lifestyle changes, or age, those who have experienced a substantial reduction in muscle mass often wonder what it would take to get it back and how much time the process would require; luckily, regaining muscle tissue is typically a straightforward task at any age, though the details can vary somewhat depending on a particular person’s circumstances. Still, in general, how quickly can you regain lost muscle? To find out, keep reading as the team at ENU – makers of nutrition shakes for muscle growth – dives into this important topic.
How Fast Can You Regain Lost Muscle After Injury or Illness?
There are lots of different reasons why a person may take a break from exercise, but one of the most common is to recover from an injury or illness. Whether this health issue was a result of overexertion at the gym or the onset of a serious ailment, those on the path to recovery must often slow or stop their exercise routine; as difficult as this can be, it’s a necessary part of letting the body heal. Once your injury or illness has been addressed and you’re cleared to resume working out, it’s time to begin reclaiming the muscles that diminished while you recovered, but how long will this take?
The first thing to understand is that there’s no one answer to this question because each person’s body and circumstances are unique. In general, those who were in particularly good shape when they stopped exercising will be able to regain lost muscle more quickly than those who are building it up from scratch, so don’t expect your efforts to be as time-intensive as they were the first time around. A few weeks – and some protein shakes for athletes – may be all it takes to return to your former strength level, though it could take another month or two to reach the same level of endurance; in other words, if you used to be able to bench press 250 pounds and can now only manage about 220, you may be back at 250 in a month or so, but you probably won’t be able to manage as many reps per set as you once did – at least, not for a few months.
Regaining Muscle Lost Due to Aging
As we get older, our bodies go through some significant changes, not least of which is a reduction in muscle mass and strength (a condition called sarcopenia). With this loss of strength comes a wide variety of health problems, ranging from the inconvenient – not being able to open a jar or bottle – to the dangerous – a loss of balance and increased risk of falling. While this ailment is unavoidable for many older adults, it can be fought with some fairly simple lifestyle changes, often quite successfully. In fact, those with sarcopenia sometimes report turning back the tide of muscle wasting, regaining lost muscle and improving physical strength in the process.
This process may take some time, however, especially for seniors with disabilities or whose sarcopenia has gone unchecked for years. Before beginning, make sure to consult with your doctor, as they’re best qualified to determine whether an exercise routine is safe for you and to what degree you can push yourself. Assuming you’re cleared to work out, it’s then time to come up with a routine that fits your goals and current strength level; a personal trainer can help with this. Because you’ll likely have to start out slowly, your returns may be minimal, at least at first. Even if you don’t start to bulk up, though, keep in mind that your exercise routine may still be slowing or stopping your sarcopenia.
The Best Diet to Regain Lost Muscle Quickly
Although working out is undoubtedly important for regaining lost muscle quickly, it’s only half the picture; you also need to give your body the resources – in the form of nutrients – to create those new muscle cells after exercise. That’s where your diet comes in. Those looking to rebuild their muscle mass need to be sure to get plenty of protein each day, though how much you need will depend on factors like your age, size, and fitness goals.
For an older adult looking to fight sarcopenia, half a gram per pound of body weight is a good rule of thumb, which can be easier to maintain with nutrition shakes for seniors. Younger adults who want to bulk up, on the other hand, may need as much as one gram per pound of body weight, according to some experts. Ultimately, regaining lost muscle is a matter of simply returning to the habits that gained you that muscle in the first place – just be sure you don’t try to get it back too quickly and wind up out of commission again because of some new injury.
Try ENU Nutritional Shakes and Powders to Regain Lost Muscle More Quickly
While there’s no miracle product that will regrow your muscles for you, nutritional factors like calories and protein are essential to regain lost muscles quickly. ENU meal replacement shakes offer 20 grams of whey- and soy-based protein in every carton – not to mention complex carbs, healthy fats, and a collection of important vitamins and minerals – so they’re great for those looking to bulk back up or stop sarcopenia. In addition, our Pro3+ nutritional powder can add muscle-building amino acids and calories to foods and drinks without increasing their volume or greatly altering their taste or texture, so if you struggle to eat more protein, this product may be worth considering. To learn more about everything ENU has to offer, visit us online or call (855) 266-6733 today.