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Losing muscle mass is rarely a fitness goal, but it can happen unintentionally. Muscle atrophy, or muscle wasting, is a condition where muscle mass decreases or withers away. This can be due to malnutrition, age, genetics, lack of physical activity, or certain medical conditions. Leading a sedentary lifestyle, for example, can cause muscle atrophy in as little as two to three weeks. Losing weight can also result in muscle loss, especially if weight loss is rapid. To prevent muscle loss, it is important to maintain a healthy diet and engage in strength-building exercises.
Characteristics of losing muscle
| Characteristics | Values |
|---|---|
| Weight loss | Dropping more than 2-2.5 pounds a week |
| Extreme dieting | Body burns protein for energy |
| Sedentary lifestyle | Lack of physical activity |
| Age | Muscle mass decreases with age |
| Chronic diseases | Certain diseases cause muscle loss |
| Inadequate nutrition | Body breaks down muscle for fuel |
| Reduced strength | Unable to do workouts that were once easy |
| Fatigue | Feeling sluggish |
| Loss of muscle definition | Visually noticeable |
| Ammonia odor in sweat | Lack of carbohydrates |
| Inability to recover | Lack of fuel and time to recover |
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What You'll Learn
Muscle atrophy
There are three main types of muscle atrophy: physiologic, pathologic, and neurogenic. Physiologic atrophy, also known as disuse atrophy, occurs when muscles are not used enough. This can happen due to immobility during illness or injury recovery, sedentary lifestyle, or decreased activity levels. Disuse atrophy can often be reversed through regular exercise and improved nutrition.
Pathologic atrophy is associated with aging, starvation, and certain diseases such as Cushing's disease or hypothyroidism. Aging-related muscle atrophy, known as sarcopenia, can be slowed through exercise and adequate nutrition. Starvation-induced atrophy, called cachexia, is a complex metabolic condition that causes extreme weight loss and muscle atrophy. It is often seen as a symptom of underlying diseases like cancer, HIV, or multiple sclerosis.
Neurogenic atrophy is the most severe form of muscle atrophy and is caused by nerve problems or diseases. It occurs when nerves connecting to the muscles are damaged, resulting in the loss of muscle contractions and subsequent muscle breakdown. Neurogenic atrophy can be caused by various conditions, including amyotrophic lateral sclerosis (ALS), carpal tunnel syndrome, spinal cord injury, or multiple sclerosis.
The treatment for muscle atrophy depends on the underlying cause and can include physical therapy, exercise, nutritional therapy, and in some cases, surgery. Maintaining muscle mass is important not only for aesthetics but also for overall health and quality of life. It helps to prevent injuries, reduce the risk of certain illnesses, and promote a better sense of well-being.
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Diet and weight loss
Weight loss often involves losing both fat and muscle. To prevent muscle loss, it is important to understand the causes and implement strategies such as diet and exercise.
Dietary energy restriction, or creating a calorie deficit, is a common approach to weight loss. However, this can lead to an undesirable catabolic state where the body breaks down not only fat but also muscle tissue for fuel. This reduction in calorie-burning muscle mass slows down metabolism, making it harder to lose weight and maintain weight loss in the long term.
To prevent muscle loss, it is crucial to consume adequate calories and include sufficient protein in your diet. Research suggests that eating a high-protein diet while losing weight is essential for maintaining muscle mass. Protein promotes protein synthesis, the process by which amino acids form muscle mass. It also enhances muscle recovery, boosts metabolism, and promotes feelings of fullness, aiding in weight loss. Aim for 1.2 to 1.6 grams of protein per kilogram of body weight, and ensure your meals are balanced with complex carbs and healthy fats to meet your nutritional and energy needs.
In addition to diet, exercise plays a crucial role in preserving muscle mass during weight loss. Strength-building exercises, such as resistance training, are particularly effective. Both weight-bearing exercises and bodyweight exercises like push-ups, pull-ups, and planks can help build and maintain muscle.
By focusing on adequate nutrition and incorporating strength-building exercises into your routine, you can effectively manage your weight loss while minimising muscle loss.
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Neurogenic atrophy
Muscle atrophy is the wasting or thinning of muscle mass. It can be caused by the disuse of muscles or neurogenic conditions. Neurogenic atrophy is a type of muscle atrophy that occurs due to nerve problems, nerve trauma, or diseases that affect the nerves that connect to the muscles. When these nerves are damaged, they cannot trigger the muscle contractions needed to stimulate muscle activity. As a result, the muscles do not contract, and the body starts breaking them down, leading to a decrease in muscle size and strength.
The diagnosis of muscle atrophy involves a physical examination, a review of symptoms, and measurements of muscle mass in the arms and legs. Healthcare providers may also order additional tests, such as blood tests, muscle or nerve biopsies, electromyography (EMG), nerve conduction studies, computed tomography (CT) scans, and magnetic resonance imaging (MRI) scans.
While there is currently no cure for neurogenic atrophy, treatment options focus on preserving muscle mass and slowing the progression of the condition. These treatments include physical activity, drug therapies, and nutritional support. Functional nutrients, such as vitamins B12, E, and C, have been explored as potential therapeutic agents due to their neuroprotective effects and ability to inhibit ALS development.
It is important to note that muscle atrophy can also occur due to physiologic and pathologic reasons. Physiologic atrophy results from a lack of physical activity and can often be reversed with exercise and improved nutrition. On the other hand, pathologic atrophy is associated with aging, starvation, and diseases like Cushing's disease, which is caused by the overuse of corticosteroids or overactive adrenal glands.
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Strength training
To effectively build muscle, it is recommended to strength train one to three times a week, with the rest of the week focusing on lighter workouts to facilitate recovery. As you get stronger, you can increase the frequency and weight of your strength training. Weight training with dumbbells and resistance bands is ideal, but other muscle-building exercises include rowing, swimming, walking, and cycling.
In addition to strength training, diet is crucial to building and maintaining muscle mass. Eating enough protein is essential, as protein helps increase muscle mass, strength, and power. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight, but those looking to optimise muscle growth may need to increase their consumption. Eating a well-balanced diet that meets your nutritional and energetic needs is also key to maintaining muscle mass.
It is important to note that overtraining can lead to muscle loss. When you work out, you break down muscle tissue, so it is crucial to give your body adequate time, calories, and protein to recover and become stronger. In addition, getting enough sleep is crucial for muscle recovery, as stress and fatigue can interfere with muscle growth.
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Measuring muscle mass
Muscle mass is difficult to measure and depends on various factors, including height, ethnicity, fitness level, body size, and gender. While there are no specific guidelines for what a healthy or normal muscle mass percentage should be, a healthy body fat percentage can be a useful indicator of overall body composition.
There are several ways to determine body fat percentage, which can, in turn, help estimate muscle mass percentage. One way is to use a body fat scale or bioelectrical impedance, which calculates the amount of body fat by sending an electrical current through the body. Since fat conducts less electricity than muscle, the current can measure how much body fat one has. Other methods to determine body fat percentage include the United States Navy method, which involves measuring the circumferences of various body parts, and the U.S. military method, which uses a formula to estimate body fat percentage.
The most accurate way to calculate muscle mass percentage is through medical imaging technologies such as dual-energy X-ray absorptiometry (DXA or DEXA) scans or magnetic resonance imaging (MRI) scans. While these methods are more accurate, they may be more expensive and less accessible.
It is important to note that muscle mass can be maintained or increased through strength-building exercises and a balanced diet that includes sufficient protein, wholegrain carbs, and healthy fats.
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Frequently asked questions
You may be losing muscle if you notice a decrease in muscle definition, even if your weight is stable or decreasing. You may also notice that your clothes fit differently.
The most accurate way to measure muscle mass is with a dual-energy X-ray absorptiometry (DXA) scan. Other methods include body-fat scales, skinfold caliper testing, and mobile apps that use your phone's camera.
Muscle loss can be caused by several factors, including a sedentary lifestyle, extreme dieting, aging, genetics, and certain medical conditions.
To prevent muscle loss, it is important to maintain a healthy diet and engage in regular physical activity. Strength training and resistance exercises are particularly effective in building and preserving muscle mass.
Signs of muscle loss include increased difficulty with physical activities, decreased muscle definition, and a strong ammonia odor in your sweat after working out. You may also notice changes in how your clothes fit.
