{"id":1907,"date":"2022-11-04T11:58:22","date_gmt":"2022-11-04T11:58:22","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=1907"},"modified":"2022-11-11T10:21:19","modified_gmt":"2022-11-11T10:21:19","slug":"maintain-muscle-mass","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/da\/opretholde-muskel-masse\/","title":{"rendered":"De gyldne m\u00e5der at opretholde muskelmasse p\u00e5"},"content":{"rendered":"<p>Muskelmasse hos mennesker er forudbestemt af faktorer som arv, endokrine forskelle mellem k\u00f8nnene og kronologisk alder. For at \u00f8ge din <a href=\"https:\/\/anabolic-coach.com\/da\/skelet-muskel-masse-tilvaekst\/\" target=\"_blank\" rel=\"noopener\">muskelmasse<\/a>, skal du g\u00f8re ting, der hj\u00e6lper musklerne med at vokse og spise flere kalorier, end du forbr\u00e6nder. Men efter du har opbygget muskler, risikerer du at miste dem, hvis du holder op med at stimulere dem, eller hvis dit kalorieindtag falder under dit energiforbrug. Ogs\u00e5 aftagende med aldring er den naturlige muskelmasse, du havde som ung voksen. For at bevare din mobilitet, styrke og uafh\u00e6ngighed, n\u00e5r du bliver \u00e6ldre, skal du bevare din muskelmasse.<\/p>\n<p><iframe title=\"YouTube video afspiller\" src=\"https:\/\/www.youtube.com\/embed\/iOc6aKQxKcw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2><b>Tips til at opretholde muskelmasse<\/b><\/h2>\n<p>Hvis du vil <a href=\"https:\/\/www.landmarkhealth.org\/resource\/five-ways-to-maintain-muscle-mass-as-you-age\/\" target=\"_blank\" rel=\"noopener\">vedligeholde muskelmassen<\/a> og ikke miste det, kan du g\u00f8re det ved at tage disse bodybuilding tips til hjertet:<\/p>\n<ul>\n<li>Kost og motion er lige s\u00e5 afg\u00f8rende.<\/li>\n<li>L\u00f8ft v\u00e6gte med j\u00e6vne mellemrum.<\/li>\n<li>S\u00f8rg for at have tilstr\u00e6kkelige m\u00e6ngder protein i din kost.<\/li>\n<li>Spis nok til at holde dit energiniveau oppe.<\/li>\n<li>Brug b\u00e5de kardiovaskul\u00e6r og v\u00e6gttr\u00e6ning for at opn\u00e5 optimale resultater.<\/li>\n<li>S\u00f8rg for at f\u00e5 nok s\u00f8vn.<\/li>\n<\/ul>\n<h3><b>Deltag i styrketr\u00e6ning<\/b><\/h3>\n<p>Ved omkring 30-m\u00e6rket oplever vi et gradvist, men st\u00f8t fald i muskelmasse p\u00e5 grund af aldring. Sarkopeni, tabet af muskelmasse, der er forbundet med aldring, ses f\u00f8rst ved omkring 40 \u00e5rs alderen og accelererer derfra og reducerer muskelmassen med 30-50% ved 80 \u00e5rs alderen.<\/p>\n<p>Der er en r\u00e6kke variabler, herunder genetik og livsstilsvalg, der bidrager til muskelatrofi. N\u00f8glefaktorerne er et fald i k\u00f8nshormoner og fysisk aktivitetsniveau, efterh\u00e5nden som mennesker bliver \u00e6ldre. Hvis du holder dig selv fysisk aktiv, kan du forsinke eller endda stoppe denne normale proces med aldring og tilbagegang. L\u00f8ft v\u00e6gte to gange eller tre gange om ugen, og s\u00f8rg for at m\u00e5lrette mod alle dine store muskelgrupper. To dages hvile b\u00f8r ideelt set g\u00e5 mellem sessionerne.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1960 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training.jpg\" alt=\"\" width=\"750\" height=\"419\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-561x313.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-364x203.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/In-Season-Training-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3><b>V\u00e6r opm\u00e6rksom p\u00e5 dit proteinindtag<\/b><\/h3>\n<p>Vedligeholdelse af muskelmasse, n\u00e5r du bliver \u00e6ldre, kan opn\u00e5s ved at spise en sund kost og indtage den passende m\u00e6ngde protein til din grad af fysisk aktivitet. Hvis du er en \u00e6ldre voksen, der \u00f8nsker at beholde deres muskelmasse, skal du indtage mindst 0,8 gram protein pr. kg kropsv\u00e6gt hver dag, og 1,2 g pr. kg er ideelt.<\/p>\n<p>Det anbefalede daglige indtag af protein beregnes ved at gange en persons kropsv\u00e6gt i pounds med 0,45. For at f\u00e5 dit daglige proteinindtag skal du gange dette tal med 1,2 (i gram). Muskelv\u00e6kst og vedligeholdelse afh\u00e6nger af protein, da det stimulerer celledeling og hj\u00e6lper med v\u00e6vsreparation.<\/p>\n<p>Adskillige unders\u00f8gelser har vist, at et h\u00f8jt proteinindtag er n\u00f8dvendigt for at bevare muskelmassen, n\u00e5r mennesker bliver \u00e6ldre og under kaloriebegr\u00e6nsede di\u00e6ter. Det er almindeligt, at \u00e6ldre underspiser protein, hvilket \u00f8ger deres risiko for proteinmangel.<\/p>\n<p>Derudover er det sandsynligt, at faldende tarmfunktion og bakterier bidrager til nedsat proteinoptagelse hos \u00e6ldre. For at hj\u00e6lpe dig med at f\u00e5 det protein, du har brug for, kan proteinpulver tils\u00e6ttes din kost. Tilskud med protein kan hj\u00e6lpe \u00e6ldre med at tilegne sig den m\u00e6ngde protein, de har brug for, for at forhindre, at deres muskler spildes v\u00e6k.<\/p>\n<h3><b>Spar ikke p\u00e5 kalorierne<\/b><\/h3>\n<p>Lad os sige, at du ikke indtager nok kalorier fra mad og drikke til at holde din v\u00e6gt p\u00e5 linje med den m\u00e6ngde energi, du bruger i normale dagligdags aktiviteter som at g\u00e5, l\u00f8be og l\u00f8fte v\u00e6gte. Dette vil f\u00f8re til muskel- og h\u00f8jst sandsynligt knogletab. At holde \u00f8je med dit kalorieindtag som helhed kan hj\u00e6lpe dig med at bevare din muskelmasse. Selvom det er n\u00f8dvendigt at f\u00e5 tilstr\u00e6kkeligt med protein, is\u00e6r for hardcore-motionister som atleter, kan det v\u00e6re endnu vigtigere at f\u00e5 nok kalorier.<\/p>\n<p>Kulhydrater er afg\u00f8rende, fordi de fungerer som en anabolsk (muskelopbyggende) stimulans i kroppen. Mangel p\u00e5 tilstr\u00e6kkeligt protein kan f\u00f8re til muskelatrofi. At f\u00e5 nok n\u00e6ring er ogs\u00e5 afg\u00f8rende efter en tr\u00e6ning. En insulinstigning fra at spise protein og kulhydrater inden for en time efter en tr\u00e6ning, og igen bagefter, hvis det er n\u00f8dvendigt, kan hj\u00e6lpe med muskelvedligeholdelse og j\u00e6vn v\u00e6kst.<\/p>\n<p>For at yde dit bedste som atlet skal du finde din optimale v\u00e6gt, overv\u00e5ge dine fremskridt p\u00e5 v\u00e6gten og \u00e6ndre din kost og <a href=\"https:\/\/anabolic-coach.com\/da\/6-muskelopbyggende-traenings-hemmeligheder\/\" target=\"_blank\" rel=\"noopener\">uddannelse<\/a> vaner i overensstemmelse hermed. Ekstremt aktive mennesker har st\u00f8rre kaloriebehov end stillesiddende mennesker.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1961 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/protein-food-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3><b>Udf\u00f8r muskelunderst\u00f8ttende \u00f8velser<\/b><\/h3>\n<p>Vedligeholdelse af muskelmasse er p\u00e5virket af b\u00e5de m\u00e6ngden og karakteren af tr\u00e6ning, du laver. V\u00e6gtb\u00e6rende motion er afg\u00f8rende, som vi allerede har fastsl\u00e5et. Aerob tr\u00e6ning er fantastisk for dit hjerte og kan hj\u00e6lpe med at undg\u00e5 sygdom, men det vil ikke g\u00f8re meget for at bevare din muskelmasse. I virkeligheden kan overdreven udholdenhedstr\u00e6ning for\u00e5rsage muskelatrofi, da kroppen smider ekstra v\u00e6gt i et fors\u00f8g p\u00e5 at v\u00e6re mere smidig og effektiv.<\/p>\n<p>Det kan dog opn\u00e5s at forbedre din evne til at holde musklerne ved at kombinere styrketr\u00e6ning og cardioaktivitet eller omvendt. Det p\u00e5virker ogs\u00e5, hvilken form for modstandstr\u00e6ning du tager. Hvis du fors\u00f8ger at vedligeholde din muskelmasse, mens du sk\u00e6rer ned i kalorier, kan fokus p\u00e5 hypertrofi-stil tr\u00e6ning hj\u00e6lpe.<\/p>\n<p>Det anbefales at l\u00f8fte v\u00e6gte mindst tre gange om ugen, med mindst to dage om ugen dedikeret til hvert kropsomr\u00e5de. For at blive ved med at se gevinster eller bevare dit nuv\u00e6rende niveau af muskelmasse, bliver du n\u00f8dt til at \u00f8ge frekvensen af dine tr\u00e6ninger og i stigende grad overbelaste dine muskler.<\/p>\n<h3><b>Tag det roligt, og tag et lukket \u00f8je<\/b><\/h3>\n<p>For at sige det enkelt, <a href=\"https:\/\/sportslabnyc.com\/sleep-muscle-recovery\/\" target=\"_blank\" rel=\"noopener\">s\u00f8vn<\/a> er en genopretningsperiode. Hormoner som testosteron og humant v\u00e6ksthormon kommer i gang med at reparere og genoprette din krop. At f\u00e5 nok s\u00f8vn vil hj\u00e6lpe i denne proces. Fordi f\u00f8lelsesm\u00e6ssig stress udl\u00f8ser frigivelsen af katabolske stresshormoner, hvilket f\u00f8rer til endnu mere muskelskade, er det ogs\u00e5 afg\u00f8rende at tage tid til at slappe af.<\/p>\n<p>Udover at lade batterierne op, kan en god nattes\u00f8vn inspirere til sundere beslutninger ved middagsbordet. Derudover er hvile afg\u00f8rende for muskeludvikling og vedligeholdelse. Hard gainers er s\u00e5kaldte i verden af bodybuilding og v\u00e6gttr\u00e6ning, da de ikke ser ud til at naturligt b\u00e6re eller let forbedre muskler. For nogles \u00f8rer kan dette virke forn\u00e6rmende, men det er kun ment som en erkl\u00e6ring om sandheden.<\/p>\n<p>Videnskaben klassificerer naturligt tynde mennesker som ektomorfer, mens mesomorfer har mere muskul\u00f8s fysik. Det er muligt, at endomorfer er de naturligt buttede typer mennesker. Men bare rolig, der er mange forskellige farver imellem, og at v\u00e6re en ektomorf betyder ikke, at du skal forblive lille for evigt (selvom, bortset fra stoffer, vil en ektomorf sandsynligvis aldrig v\u00e6re Mr. Universe).<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1962 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest.png\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-561x315.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/take-rest-608x341.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><b>Afslutningsvis<\/b><\/h2>\n<p>Muskelmasse og hastigheden og omfanget af muskeltab med aldring afh\u00e6nger af en r\u00e6kke faktorer. Din risiko for muskeltab kan dog reduceres ved at foretage justeringer af din kost, tr\u00e6ningsrutine og andre aspekter af din daglige rutine. Bevarer din<a href=\"https:\/\/anabolic-coach.com\/da\/hvordan-gor-bodybuildere-bliver-storre-muskler-hurtige\/\" target=\"_blank\" rel=\"noopener\"> st\u00e6rke muskler<\/a> er afg\u00f8rende for et selvst\u00e6ndigt og sundt liv selv i din middel- og guldalder. Hvis du kan holde dine muskler st\u00e6rke, n\u00e5r du bliver \u00e6ldre, vil du have en langt st\u00f8rre chance for at nyde en behagelig og tilfredsstillende alderdom. T\u00f8v heller ikke med at konsultere din l\u00e6ge, hvis du er bekymret for muskelsvind.<\/p>","protected":false},"excerpt":{"rendered":"<p>Muskelmasse hos mennesker er forudbestemt af faktorer som arv, endokrine forskelle mellem k\u00f8nnene og kronologisk alder. For at \u00f8ge din muskelmasse skal du g\u00f8re ting, der hj\u00e6lper musklerne med at vokse og spise flere kalorier, end du forbr\u00e6nder. Men efter du har opbygget muskler, risikerer du at miste dem, hvis du holder op med at stimulere dem, eller hvis [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/da\/opretholde-muskel-masse\/\">Mere<\/a><\/p>","protected":false},"author":3,"featured_media":1980,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70,69],"tags":[],"class_list":{"0":"post-1907","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Golden Ways to Maintain Muscle Mass - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"To increase your muscle mass, you need to do things that help muscles grow and eat more calories than you burn. Here is how.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/da\/opretholde-muskel-masse\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Golden Ways to Maintain Muscle Mass - Anabolic Coach\" \/>\n<meta property=\"og:description\" content=\"To increase your muscle mass, you need to do things that help muscles grow and eat more calories than you burn. Here is how.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/anabolic-coach.com\/da\/opretholde-muskel-masse\/\" \/>\n<meta property=\"og:site_name\" content=\"Anabolic Coach\" \/>\n<meta property=\"article:published_time\" content=\"2022-11-04T11:58:22+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-11-11T10:21:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/AC-blog-maintain-muscle-mass.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"420\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jayne Scott Coaching\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/\"},\"author\":{\"name\":\"Jayne Scott Coaching\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a\"},\"headline\":\"The Golden Ways to Maintain Muscle Mass\",\"datePublished\":\"2022-11-04T11:58:22+00:00\",\"dateModified\":\"2022-11-11T10:21:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/\"},\"wordCount\":1155,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/anabolic-coach.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/AC-blog-maintain-muscle-mass.jpg\",\"articleSection\":[\"Nutrition\",\"Training\"],\"inLanguage\":\"da-DK\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/\",\"url\":\"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/\",\"name\":\"The Golden Ways to Maintain Muscle Mass - Anabolic Coach\",\"isPartOf\":{\"@id\":\"https:\/\/anabolic-coach.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/AC-blog-maintain-muscle-mass.jpg\",\"datePublished\":\"2022-11-04T11:58:22+00:00\",\"dateModified\":\"2022-11-11T10:21:19+00:00\",\"description\":\"To increase your muscle mass, you need to do things that help muscles grow and eat more calories than you burn. Here is how.\",\"breadcrumb\":{\"@id\":\"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/#breadcrumb\"},\"inLanguage\":\"da-DK\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"da-DK\",\"@id\":\"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/#primaryimage\",\"url\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/AC-blog-maintain-muscle-mass.jpg\",\"contentUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/AC-blog-maintain-muscle-mass.jpg\",\"width\":750,\"height\":420},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/anabolic-coach.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"The Golden Ways to Maintain Muscle Mass\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/anabolic-coach.com\/#website\",\"url\":\"https:\/\/anabolic-coach.com\/\",\"name\":\"Anabolic Coach\",\"description\":\"Grow Stronger\",\"publisher\":{\"@id\":\"https:\/\/anabolic-coach.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/anabolic-coach.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"da-DK\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/anabolic-coach.com\/#organization\",\"name\":\"Anabolic Coach\",\"url\":\"https:\/\/anabolic-coach.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"da-DK\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2021\/08\/logo-v1.png\",\"contentUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2021\/08\/logo-v1.png\",\"width\":637,\"height\":138,\"caption\":\"Anabolic Coach\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a\",\"name\":\"Jayne Scott Coaching\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"da-DK\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/01\/jaynescott-110x110.png\",\"contentUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/01\/jaynescott-110x110.png\",\"caption\":\"Jayne Scott Coaching\"},\"sameAs\":[\"https:\/\/anabolic-coach.com\/\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"The Golden Ways to Maintain Muscle Mass - Anabolic Coach","description":"To increase your muscle mass, you need to do things that help muscles grow and eat more calories than you burn. Here is how.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/anabolic-coach.com\/da\/opretholde-muskel-masse\/","og_locale":"da_DK","og_type":"article","og_title":"The Golden Ways to Maintain Muscle Mass - Anabolic Coach","og_description":"To increase your muscle mass, you need to do things that help muscles grow and eat more calories than you burn. Here is how.","og_url":"https:\/\/anabolic-coach.com\/da\/opretholde-muskel-masse\/","og_site_name":"Anabolic Coach","article_published_time":"2022-11-04T11:58:22+00:00","article_modified_time":"2022-11-11T10:21:19+00:00","og_image":[{"width":750,"height":420,"url":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/AC-blog-maintain-muscle-mass.jpg","type":"image\/jpeg"}],"author":"Jayne Scott Coaching","twitter_card":"summary_large_image","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/#article","isPartOf":{"@id":"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/"},"author":{"name":"Jayne Scott Coaching","@id":"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a"},"headline":"The Golden Ways to Maintain Muscle Mass","datePublished":"2022-11-04T11:58:22+00:00","dateModified":"2022-11-11T10:21:19+00:00","mainEntityOfPage":{"@id":"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/"},"wordCount":1155,"commentCount":0,"publisher":{"@id":"https:\/\/anabolic-coach.com\/#organization"},"image":{"@id":"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/#primaryimage"},"thumbnailUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/AC-blog-maintain-muscle-mass.jpg","articleSection":["Nutrition","Training"],"inLanguage":"da-DK","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/anabolic-coach.com\/maintain-muscle-mass\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/","url":"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/","name":"The Golden Ways to Maintain Muscle Mass - Anabolic Coach","isPartOf":{"@id":"https:\/\/anabolic-coach.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/#primaryimage"},"image":{"@id":"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/#primaryimage"},"thumbnailUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/AC-blog-maintain-muscle-mass.jpg","datePublished":"2022-11-04T11:58:22+00:00","dateModified":"2022-11-11T10:21:19+00:00","description":"To increase your muscle mass, you need to do things that help muscles grow and eat more calories than you burn. Here is how.","breadcrumb":{"@id":"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/#breadcrumb"},"inLanguage":"da-DK","potentialAction":[{"@type":"ReadAction","target":["https:\/\/anabolic-coach.com\/maintain-muscle-mass\/"]}]},{"@type":"ImageObject","inLanguage":"da-DK","@id":"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/#primaryimage","url":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/AC-blog-maintain-muscle-mass.jpg","contentUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/AC-blog-maintain-muscle-mass.jpg","width":750,"height":420},{"@type":"BreadcrumbList","@id":"https:\/\/anabolic-coach.com\/maintain-muscle-mass\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/anabolic-coach.com\/"},{"@type":"ListItem","position":2,"name":"The Golden Ways to Maintain Muscle Mass"}]},{"@type":"WebSite","@id":"https:\/\/anabolic-coach.com\/#website","url":"https:\/\/anabolic-coach.com\/","name":"Anabolic Coach","description":"Grow Stronger","publisher":{"@id":"https:\/\/anabolic-coach.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/anabolic-coach.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"da-DK"},{"@type":"Organization","@id":"https:\/\/anabolic-coach.com\/#organization","name":"Anabolic Coach","url":"https:\/\/anabolic-coach.com\/","logo":{"@type":"ImageObject","inLanguage":"da-DK","@id":"https:\/\/anabolic-coach.com\/#\/schema\/logo\/image\/","url":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2021\/08\/logo-v1.png","contentUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2021\/08\/logo-v1.png","width":637,"height":138,"caption":"Anabolic Coach"},"image":{"@id":"https:\/\/anabolic-coach.com\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a","name":"Jayne Scott Coaching","image":{"@type":"ImageObject","inLanguage":"da-DK","@id":"https:\/\/anabolic-coach.com\/#\/schema\/person\/image\/","url":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/01\/jaynescott-110x110.png","contentUrl":"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/01\/jaynescott-110x110.png","caption":"Jayne Scott Coaching"},"sameAs":["https:\/\/anabolic-coach.com\/"]}]}},"_links":{"self":[{"href":"https:\/\/anabolic-coach.com\/da\/wp-json\/wp\/v2\/posts\/1907","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/anabolic-coach.com\/da\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/anabolic-coach.com\/da\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/anabolic-coach.com\/da\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/anabolic-coach.com\/da\/wp-json\/wp\/v2\/comments?post=1907"}],"version-history":[{"count":0,"href":"https:\/\/anabolic-coach.com\/da\/wp-json\/wp\/v2\/posts\/1907\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/anabolic-coach.com\/da\/wp-json\/wp\/v2\/media\/1980"}],"wp:attachment":[{"href":"https:\/\/anabolic-coach.com\/da\/wp-json\/wp\/v2\/media?parent=1907"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/anabolic-coach.com\/da\/wp-json\/wp\/v2\/categories?post=1907"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/anabolic-coach.com\/da\/wp-json\/wp\/v2\/tags?post=1907"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}