If you’ve had gastric bypass surgery, you know that losing weight can be a challenge. But did you know that gaining muscle mass after surgery is possible? It’s one of the best ways to improve your overall health and quality of life after weight loss surgery.
Here are some tips to help you build muscle mass after gastric bypass surgery:
Get Enough Protein
Get enough protein. Protein is essential for rebuilding and maintaining muscle tissue. After surgery, you’ll need to make sure you’re getting enough protein through diet and supplements. A high-quality protein powder can help you meet your daily needs.
Following Gastric bypass surgery or any kind of weight loss surgery, you will need to make bariatric recipes that are high in protein and low in carbs. You can try healthy stews and soups which are packed with protein and nutrition to help your body rebuild after your operation.
Do Strength Training
Lift weights regularly. Strength training is important for building muscle mass. Try to lift weights three to four times per week. If you’re just starting out, begin with light weights and gradually increase the amount of weight you lift over time.
Eat The Right Calories
Eat enough calories. To build muscle, your body needs energy. Make sure you’re eating enough calories each day to support your activity level.
You may need to increase your calorie intake gradually as you start to exercise more. Be sure to discuss with your dietician the right level of calories to eat after your gastric bypass surgery.
If you are too unwell to exercise simply begin by going for short walks, this will allow you to increase your calorie intake whilst also aiding your recovery.
Choose Compound Exercises
Compound exercises are exercises that work for multiple muscle groups at the same time. These exercises are more efficient than isolation exercises, which only work one muscle group at a time.
Some examples of compound exercises include squats, deadlifts, and bench presses. These exercises are great for building muscle mass after gastric bypass surgery.
Give Yourself Time to Heal before you get back into the gym!
Don’t overdo it. It’s important to give your body time to recover after surgery. Only begin these exercises once your doctor says it’s okay to do so. When you first start working out, don’t try to do too much too soon. Start slow and gradually increase the intensity of your workouts as you get stronger.
Be sure to listen to your body and stop if you feel any pain.
Rest and Recover
Get Enough Sleep
Get enough sleep. Rest is just as important as exercise when it comes to building muscle mass.
Be sure to get enough sleep each night and take breaks during the day when needed. Sleep is important for tissue repair and growth. Aim for seven to eight hours of sleep each night.
Sleep is when your body can heal and repair any damage that has been done during the day. This is why it’s important to get a good night’s sleep each and every day.
Drink plenty of water. Staying hydrated is important for overall health and can help you avoid injury while working out.
Water is important for many reasons, it aids in the digestion of food, delivery of nutrients to cells, and the removal of waste products.
It is recommended that you drink eight 8-ounce glasses of water per day.
Take supplements. Gastric bypass surgery can cause deficiencies in vitamins and minerals. Talk to your doctor about taking supplements, such as a multivitamin and calcium, to help meet your needs.
Manage stress. When you’re under stress, your body releases the hormone cortisol, which can break down muscle tissue. Try to find ways to manage stress and keep cortisol levels in check by taking a cortisol hormone test.
Building muscle mass after gastric bypass surgery is possible with the right approach. Be sure to get enough protein, lift weights regularly, and eat enough calories. Getting enough sleep and taking supplements can also help. Talk to your doctor or dietician about the best ways to build muscle mass after surgery for you.