How can you preserve muscle as you age?

We have all seen frail, elderly people who have seemed to have lost a lot of muscle.  But did you know that you start losing muscle long before you become elderly?  Studies have found that after the age of 30, yes 30, you begin to lose about 3-8% of your muscle mass per decade.  This loss accelerates after the age of 60.  Environmental Nutrition (April 2024) has a great article, “Preserving Muscle is a Key Part of Healthy Aging”.  But this information isn’t just for the elderly but for anyone who wants to preserve muscle mass.  

What is sarcopenia?

Sarcopenia is a fancy name for losing muscle and muscle strength as we age.  Building muscle requires your body to make muscle protein.  Unfortunately, our body’s ability to make muscle protein declines as we age.  Sarcopenia is more common in people over 60 and it affects both men and women.  Studies estimate about 5-13% of people over 60 have sarcopenia and up to “50% of 75 year olds have sarcopenia”.    

Losing muscle as you age doesn’t just affect your appearance, it has health consequences.  Including an increase in:

• Muscle weakness
• Risk of falls, poor balance
• Bones breaking
• Disability

What promotes muscle loss as we age? 

Part of muscle loss is due to aging.  Many people will be surprised to learn women are more at risk for muscle loss as they age.  But there are things that increase risks for losing muscle as we age, including:

• Physical inactivity
• Poor diet – especially an inadequate protein intake
• Obesity
• Diabetes
• Smoking

What are things we can do to preserve muscle as we age?

Two things everyone can do is a better diet and exercise.

Diet: 

• Focus on Protein Intake:  Focus on eating more high-quality protein.  Recent research indicates we may need more protein per day than the current recommended amounts of 54 grams/day for a 150-pound adult.  New research indicates we may need from 109 -204 grams of protein a day.  And not just any protein, but high-quality protein.  Registered Dietitian, Angel Planells, told Environmental Nutrition:  “Shoot for 8-20 grams of protein for a snack, and for a meal shoot for at least 20-25 grams of protein”.  Not easy to add protein to breakfast.  I now use 1 cup of cow’s milk in my oatmeal and my husband added Greek yogurt and blueberries to his breakfast to add protein to breakfast. 
• Focus on Omega-3 Fatty Acids:  Include foods rich in omega-3’s (such as salmon, walnuts, and flaxseeds) in your diet.  Omega-3s have anti-inflammatory properties and can support muscle health.   
• Focus on vitamin D:  Adequate vitamin D is crucial for muscle function and overall good health. 

Exercise

• Focus on resistance training and aerobics:  Environmental Nutrition recommends both resistance training and aerobics for muscle maintenance.  I added resistance training twice a week to my exercise routine.  

What proteins are best for building muscle?

Ask any weight lifter about the best protein powders they use for muscle building.  Almost all will say protein powders with casein or whey.  Where does casein or whey come from?  Cow’s milk. Research is finding that animal proteins are much better for building protein than plant-based proteins.  Why?  Not only do animal proteins have all the essential amino acids, they provide more of the amino acids needed for building muscle including leucine.  For more information on how to add some high-quality proteins to your day, see my blog post:  How can you add some high-quality protein foods to your day?  

Conclusion: It is never too late to work on preserving and rebuilding muscle.  Consistent effort and a well-rounded approach can make a significant difference in maintaining muscle strength as you age.  Remember, staying active, eating well, and engaging in progressive resistance training can help preserve muscle mass and overall health. 

Sources:  Environmental Nutrition , Sarcopenia , sarcopenia , health consequences , risks , Dietitian , Omega-3s , vitamin D , resistance training , How can you add some high-quality protein foods to your day?    Image sources:  Sarcopenia , protein foods   , Exercise words