The Benefits of Gastric Sleeve Surgery
After undergoing gastric sleeve surgery, it is important that you take care of your body to ensure the best possible results. What is great about this bariatric surgery option is that it allows you to lose weight quickly and keep that weight off. But a big player in keeping your body strong and healthy after a sleeve gastrectomy is to pack on some healthy muscle.
Why it is Important to Build Muscle After Gastric Sleeve
The reason for it being so important to build muscle after gastric sleeve surgery is that it helps boost your weight loss helps support elasticity in your skin which can assist in preventing saggy skin and increase mobility. Exercise increases your metabolism which turns your body into a calorie burning machine. When your body has more muscle to maintain, it burns more calories per day.
Steps You Can Take to Build Muscle After Gastric Sleeve Surgery
1 – Lean Protein
- skinless chicken or turkey
- 93% lean ground beef
- pork loin
- beans and lentils
- eggs or even just the whites
- low or nonfat dairy
- fish and shellfish
- nuts, nut butter, and seeds
- protein shakes
A diet balanced with protein helps to efficiently build muscle. A nutritionist can contribute to guide you better regarding how much protein you should take in based on your personal needs.
At first, when following the post-op diet, patients can go with protein drinks or high protein soups. Then once able to eat solids, sources of protein such as chicken and beef can be introduced again. It is important that mindful care is taken when transitioning back to solid foods. You want to be careful not to cause any issues with the stitching and staple line coming out of surgery.
2 – Measure Your Macros
Measuring macros is a good way of ensuring greater success in your dietary goals. By calculating what percentage of your daily calorie intake comes from carbs, fat, and protein, you can ensure that your body is getting enough protein, and not too many carbohydrates or too much fat. A healthy balance of the three is ideal for maintaining steady muscle growth. You can learn more about macros in by clicking here.
3 – Exercise
The key component to gaining good muscle mass after gastric sleeve surgery is to get into a regular exercise routine. Exercises patients should incorporate into their routine include:
- cardio (2 to 3 days a week)
- strength building
It is important that a patient starts off slowly and ease into your exercise routine. As your body recovers from the surgery, patients will need to take baby steps just as they will with their diet.
It’s important to consult with their doctor before a patient begin exercising. The wait time before starting to exercise is six weeks. Incorporating even 10 minutes of strength or resistance training daily will make a difference.
It is also important that a patient not overdoes it when it comes to strength training. After a workout, allowing enough time for the muscles to recover plays a big part in growth fully. Work them too often, and they
will continually be broken down which causes pain and stunts muscle growth.
4 – Get Adequate Sleep
Sleep plays a significant role in muscle recovery and protein synthesis. It ‘s nice to get 8 to 10 hours of sleep a night to ensure optimal recovery and muscle growth. Without the proper amount of sleep, those hours of weight
lifting can go to waste. Eating close to bedtime or even when one wakes in the middle of the night can also aid in reducing muscle loss as it provides proteins that the body needs during sleep.
5 – Drink Enough Water
Water plays a crucial part in protein synthesis as muscle cells, in fact, contain water. So if a patient wants to reduce the breakdown of those muscles, they need to keep themselves well hydrated. The recommendation is a minimum of 64 ounces, then an additional 12 ounce for every 20 minutes of exercise.
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