How To Maintain Muscle Mass When The Body Must Rest From Sports

Sports illustration. (Pexels / Nathan Cowley)

JAKARTA - A person may not be able to exercise as usual, perhaps due to injury, pregnancy, or a process of recovery from illness that requires the body to rest. For people who are used to exercising, it must be annoying.

"Not being able to do anything can be very challenging for someone exercising regularly, because you don't get the endorphins you usually get," said strength and conditioning specialist Alena Luciani, quoted from Women's Health, on Wednesday, September 17, 2025.

For those who exercise to reduce stress, this condition will also have a mental impact. Not only that, long rest without regular exercise as usual can also disrupt the muscle mass that has been formed previously.

If the body rests for too long and does not exercise, then muscle mass will be difficult to maintain. This happens because the body will continue to compete in building muscles and breaking muscle proteins, which are usually obtained by exercise such as weighhlating.

"This shifts the balance towards muscle protein damage that gradually causes a decrease in muscle mass," he added.

However, there is no need to worry because there are several ways that can be done to maintain muscle mass if the body has to rest from exercise. The first thing you can do is prioritize protein intake.

Protein intake is always important to encourage muscle protein synthesis. Consumption of proteins stimulates muscle protein synthesis, and some studies have found that supplementation with protein slows down or prevents muscle loss during the impobilization period, power and conditioning trainer Sharon Gam, PhD, CSCS.

Even though the body has to rest, that doesn't mean you can't move at all. Any movement is good for maintaining fitness and muscle mass, rather than not moving at all.

"Any movement is better than no movement at all. There is evidence that gentle movement can help keep muscles," he added.

Another thing that can be done to maintain muscle mass is to regulate good sleep patterns. Good sleep patterns will contribut well in the formation of muscle mass.

Lack of sleep can cause chronic inflammation and increase of cortisol levels, which contribute to muscle protein breakdown and decreased rate of muscle protein synthesis, "concluded doctor Gam.