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No matter if you’re trying to gain muscle, lose fat, run injury-free, or simply maintain a healthy lifestyle, resistance training can help you enjoy the activities you love. The more muscle you have, the more calories you burn around the clock, even while you sleep.

Lean tissue, including skeletal muscle developed during exercise, is far more energetically expensive to maintain than fat, so the more muscle you have, the more calories you burn.

You may be able to get a slight extra edge from supplementing — which may be significant for a dedicated athlete who has already pulled out all of the other stops. If you feel like you would benefit from sports supplements, make sure you choose a healthy and safe product.

There are several plant-based protein powders that are safe and effective — as is plain and simple creatine monohydrate (a molecule that provides rapid energy to the muscle cells during intense activity).

This is where taking a few days to track what you’re eating can be a big help if you are already physically active and experiencing unwelcome weight loss or having trouble retaining or gaining muscle. You do not need sports supplements of any kind to gain muscle or strength or to lose body fat.

By training consistently and consuming high-quality nutrition, you will achieve your goals.

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Add to all this that your stronger legs and core will be more stable and sure as you move through the world, preventing stumbles, missteps, and falls, and it’s easy to see why resistance training can do a lot to keep you pain-free.This decline in muscle mass of around 0.18 kg per year can be completely reversed with resistance training.In one meta-analysis of over 1,300 older individuals in 49 studies, average increase in lean mass was over 1 kg in just 20 weeks of resistance training.Thankfully, this outdated idea is fading away as more and more professional athletes make headlines by switching to plant-based diets to maximize performance and recovery and remain competitive as they age.Getting all your daily nutritional needs from exclusively plant sources will not only provide you with plenty of protein, but will also give you a mother lode of beneficial nutrients like complex carbohydrates, fiber, vitamins, minerals, and antioxidants.

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