1. If you are injured, work around the injury

If you have an injured body part, you can still work out the other, non-injured, parts of your body. For example, if you are suffering from a leg injury, you can train the non-injured leg, as well as your upper body. Studies have shown that training one leg could transfer part of the benefit to the other leg. However, make sure that you do not over train the non-injured leg, so there is a huge difference between the two legs.

2. Consume red meat

Red meat is rich in creatine that is very helpful to maintain your muscles. It gives enough fuel for your muscles and can help maintain the size and strength of the muscles especially when you are injured. Therefore, consuming a meat burger can be helpful in this situation.

3. Consume more protein

Protein has been found (as per Dutch research) to help preserve muscles when you take a break from working out. In fact, proteins fuel the body with amino acids which are the building blocks of muscles. Consuming protein of good quality such as plant-based protein (beans, legumes, soy, seeds, and nuts) and animal protein (chicken eggs, low-fat dairy, fish etc.) is essential. Include these proteins in your daily meals and snacks. Furthermore, it is recommended that you include 80 to 140 grams of protein in every meal and 55 to 85 grams in every snack.

4. Consume fewer carbohydrates

Your body uses carbohydrates to get energy when it is active. When you are not active the excess carbs will be stored as fat, making you gain weight. This could affect your muscles as you will have more fat mass than muscles. It is suggested that you consume from 15 to 25 grams of carbohydrates in every meal and snack.

5. Imagine yourself exercising

Your imagination has many benefits for your wellbeing, one of these benefits is helping you maintain muscles. In a study underwent by the Journal of Neurophysiology, half of the participants were asked to imagine themselves contracting their forearms and flexing their wrists for a period of 5, and the other half did not do anything. The study was extended over a period of four weeks. At the end of the study, participants who did the mental imagery lost only 24% of their muscle mass compared to 45% for those who did not do the mental imagery exercises.

Which way did you like the most?

Source:

https://www.shape.com/fitness/tips/how-to-maintain-muscle