Workers working in a seated position such as office workers, people working with computers, industrial sewing workers... are less active for a long time. This feature not only affects the spine but also causes muscle weakness, fatigue and lack of firmness.
Therefore, a reasonable diet plays an important role in supporting muscle growth, even when the nature of the job causes limited exercise.
Protein is a group of nutrients that are of primary importance for muscle building and repair. Workers who require a lot of sitting posture should supplement high-quality protein sources such as lean meat, fish, eggs, milk, tofu and beans.
Protein provides the necessary amino acids to help muscle growth and limit muscle atrophy due to lack of exercise. distributing protein evenly in meals throughout the day will help the body absorb better than focusing on just one meal.
In addition to protein, good starch is also essential to provide energy for the body. Whole grains such as brown rice, oats, and whole wheat bread help maintain stable energy, limit fat accumulation, and support a gentle exercise routine to increase muscle mass.
If there is a lack of energy, the body can use protein as a source of fuel, thereby reducing the effectiveness of muscle growth. Workers can add this good starch to their breakfasts before going to work.
Healthy fats also contribute significantly to supporting muscle growth. Good fats from sea fish, avocados, nuts and vegetable oils help regulate hormones in the body, including hormones related to muscle growth. At the same time, good fats also help reduce inflammation and support cardiovascular health for people who sit on a lot.
Vitamins and minerals such as calcium, magnesium, vitamin D and B vitamins are essential for the functioning of muscles and the nervous system. Green vegetables, fresh fruits and milk are rich sources of these micronutrients. These foods should be fully included in workers' meals.
An important thing is that workers working in a seated position need to drink enough water. This is also a way to help muscles function effectively and limit muscle fatigue.
For workers who work in a seated position, gaining muscle depends not only on exercise but is also closely linked to a scientific diet. A balanced diet of protein, good starch, healthy fats and vitamins will help maintain muscle mass, improve physical fitness and improve long-term health.
